Easy Mediterranean Mussels in White Wine Tomato Sauce
This flavourful gluten-free, low-carb, and diabetes-friendly mussels dish simmers in a light tomato white wine broth infused with garlic, lemon, and herbs. Perfect for a quick yet elegant dinner, it’s rich in lean protein and heart-healthy fats—ideal for blood sugar balance and Mediterranean-style eating.
Servings: 2
Calories: 345.1kcal
Ingredients
- 1 tbsp olive oil
- 1 shallot finely diced
- 2 cloves garlic minced
- ½ tsp red pepper flakes optional
- ½ cup dry white wine e.g., Pinot Grigio or Sauvignon Blanc
- ¾ cup tomatoes diced, canned no-salt-added
- ½ lemon zested
- ½ lemon juiced
- 1 pinch pepper
- 2 lbs mussels fresh, cleaned and debearded
- 2 tbsp parsley fresh, chopped
Equipment
- Large pot or deep skillet with lid
- Fine grater or zester (for lemon zest)
Instructions
- Heat the olive oil in a large pot or deep skillet over medium heat.1 tbsp olive oil
- Add the shallot and sauté for 2–3 minutes until softened. Stir in the garlic and red pepper flakes and cook for another 30 seconds until fragrant.1 shallot, 2 cloves garlic, ½ tsp red pepper flakes
- Pour in the white wine, bring to a simmer, and cook for 2 minutes to reduce slightly.½ cup dry white wine
- Stir in the diced tomatoes, lemon zest, lemon juice and black pepper. Simmer for 7–8 minutes to let the flavours meld and slightly thicken the sauce.¾ cup tomatoes, ½ lemon, ½ lemon, 1 pinch pepper
- Add the cleaned mussels to the pot, cover with a lid, and cook for 5–7 minutes, shaking the pan occasionally, until the mussels open.2 lbs mussels
- Discard any mussels that did not open.
- Finish with a squeeze of lemon juice and sprinkle with fresh parsley. Give it a final gentle stir and serve immediately.2 tbsp parsley
Cooking Tips
- Clean mussels properly: Scrub and debeard them under cold water and discard any that are cracked or do not close when tapped.
- Don’t overcook: Mussels cook quickly—once they open, they’re ready. Overcooking makes them rubbery.
- Use good-quality wine: A dry white wine adds depth to the sauce. Choose a wine you’d enjoy drinking.
- No wine? Substitute with low-sodium seafood or vegetable broth plus a splash of vinegar and lemon for acidity.
- Serve with low-carb sides: Pair with steamed vegetables, cauliflower mash, or zucchini noodles for a balanced diabetic-friendly meal.
Nutrition
Nutrition Facts
Easy Mediterranean Mussels in White Wine Tomato Sauce
Serving Size
15 mussels
Amount per Serving
Calories
345.1
% Daily Value*
Fat
12.5
g
19
%
Saturated Fat
2
g
13
%
Cholesterol
64.8
mg
22
%
Sodium
680.6
mg
30
%
Potassium
1041.4
mg
30
%
Carbohydrates
18.7
g
6
%
Fiber
2.4
g
10
%
Sugar
3.9
g
4
%
Protein
29.1
g
58
%
Vitamin C
49.7
mg
60
%
Calcium
97.7
mg
10
%
Iron
10.2
mg
57
%
Magnesium
99.4
mg
25
%
Zinc
4
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.