Mussels in Wine Sauce
Mussels in Wine Sauce deliver 27g protein and 338 calories per serving — a nutrient-dense option for anyone rotating seafood into their rotation. Six servings come together in quick prep time on the stovetop, providing a distinct protein source to break up chicken and beef. Covers your protein needs while introducing micronutrients most lifters neglect.
Ingredients
- •Butter(75g)
- •Shallot
- •Garlic
- •Mussels(1361g)
- •Wine, White, Dry(360g)
- •Lemon Juice, Fresh(15g)
- •Parsley, Fresh(60g)
- •Bread, Crusty, White
Instructions
- 1Melt the salted butter in a large pot over medium heat. Add the shallot and cook, stirring occasionally, until softened and translucent, about 3 minutes. Add the fresh garlic and cook, stirring, until fragrant, about 1 minute more.
- 2Add the mussels to the pot and stir constantly for about 1 minute to coat them in the butter mixture.
- 3Pour in the white wine, increase heat to medium-high, and bring to a simmer. Cover the pot and cook until the mussels open, about 5–7 minutes. Discard any mussels that remain closed. Using a slotted spoon, transfer the opened mussels to a large bowl, reserving the cooking liquid in the pot.
- 4Increase heat to medium-high and return the reserved liquid to a simmer. Cook uncovered, allowing the liquid to reduce by about one-third, approximately 5 minutes. The sauce should be slightly thickened and concentrated in flavor.
- 5Remove the pot from heat. Stir in the fresh lemon juice and fresh parsley until combined.
- 6Ladle the wine sauce evenly over the mussels in the bowl, being careful to leave any sediment at the bottom of the pot.
- 7Divide the mussels and sauce evenly into 6 shallow bowls or serving dishes while hot. Serve immediately with the crusty bread on the side for dipping.
Nutrition — Per Serving
338
calories
27g
protein
15g
fat
- Carbohydrates
- 11g
- Saturated fat
- 7.4g
- Sodium
- 738 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~312g each
Macro data sourced from USDA FoodData Central
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How much protein does Mussels in Wine Sauce have per serving?
Each serving contains 27g of protein and 338 calories, with 15g fat and 11g carbs. Mussels are a lean seafood option that delivers high protein relative to calorie content.
How long does Mussels in Wine Sauce take to prep?
Quick prep on the stovetop yields 6 servings, allowing you to prepare multiple dinners in one cooking session. The efficient batch size works well for a meal prep day focused on seafood proteins.
Is Mussels in Wine Sauce good for fat loss?
At 27g protein and 338 calories with minimal carbs, this recipe is well-suited for fat loss phases where keeping calories controlled while maintaining protein intake is the priority. The low carbohydrate content maximizes your macro flexibility throughout the day.
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