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.
Why Diabetes Friendly?
- Low in carbohydrates: Mussels are naturally low-carb, and the tomato-based sauce contains minimal sugars, especially with no-salt-added canned tomatoes.
- High in protein: Mussels are rich in lean protein, which helps stabilize blood sugar levels.
- No added sugar or starches: The sauce contains only whole food ingredients without added sugars, flour, or thickeners.
- Rich in nutrients: Mussels provide B12, selenium, and omega-3s—nutrients beneficial for cardiovascular and metabolic health.
- Healthy fats: Olive oil provides heart-healthy monounsaturated fats.
- Portion-controlled: Serves two, allowing for easier glucose management in meal planning.
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Equipment
- Large pot (or deep skillet with lid)
- Fine grater (or zester (for lemon zest))
Ingredients
- olive oil 1 tbsp
- shallot (finely diced) 1
- garlic (minced) 2 cloves
- red pepper flakes (optional) ½ tsp
- dry white wine (e.g., Pinot Grigio or Sauvignon Blanc) ½ cup
- tomatoes (diced, canned no-salt-added) ¾ cup
- lemon (zested) ½
- lemon (juiced) ½
- pepper 1 pinch
- mussels (fresh, cleaned and debearded) 2 lbs
- parsley (fresh, chopped) 2 tbsp
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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.
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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
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FAQ
- Can I make this without wine?
Yes, replace the wine with low-sodium seafood or vegetable broth and add a teaspoon of white wine vinegar or extra lemon juice for acidity. - Are mussels safe for people with diabetes?
Absolutely—mussels are low in carbs and high in protein, making them a great option for blood sugar management. - How do I know if mussels are fresh?
Fresh mussels should smell like the sea and be tightly closed. Discard any that remain open after tapping or do not open after cooking. - Can I make this dish ahead of time?
It’s best served immediately. However, you can prep the sauce (without mussels) ahead and reheat it before adding fresh mussels to cook. - What should I serve with this?
Try a side of grilled veggies, a leafy green salad, or a few slices of low-carb bread to soak up the sauce.
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Nutrition
Per serving
Calories: 345.1kcal
Carbohydrates: 18.7g
Fiber: 2.4g
Sugar: 3.9g
Fat: 12.5g
Saturated Fat: 2g
Trans Fat:
Protein: 29.1g
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.
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