Main mealMain CourseBalancedMediterraneanVeganVegetarian€€€
Mussels Buzara-Style
Traditional mussels buzara-style with fresh garlic, dry white wine, olive oil and parsley for a quick, succulent and mineral-rich Mediterranean meal.
Prep time15 min
Cook time10 min
Total time25 min
Servings4
Recipe
Per servingTotal
Calories:190 kcal760 kcal
Protein:12 g48 g
Carbohydrates:9 g36 g
Fiber:0.3 g1.2 g
Water:342.6 ml1370.4 ml
Fat:9 g36 g
Micronutrients
Sugar:0.7 g2.9 g
Saturated fat:2.8 g11.1 g
Cholesterol:105 mg420 mg
Sodium:1143 mg4571.9 mg
Potassium:1264.6 mg5058.5 mg
Calcium:115.9 mg463.5 mg
Iron:15.4 mg61.4 mg
Magnesium:135.4 mg541.4 mg
Zinc:6.2 mg24.6 mg
Phosphorus:756.5 mg3025.8 mg
Vitamin C:36.9 mg147.6 mg
Vitamin A:195.8 µg783.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:45 µg180.1 µg
Instructions
- 1Thoroughly clean the mussels under cold running water with a brush, remove the "beard" (threads) and discard any damaged or open shells that do not close when tapped.
- 2In a large wide pot over medium heat, warm the olive oil. Add the finely chopped garlic and sauté for just half a minute, until fragrant but not browned.
- 3Stir the breadcrumbs into the garlic and sauté, stirring, for 1 minute, until they absorb the flavors and turn slightly golden.
- 4Add the prepared mussels to the pot, quickly stir with a cooking spoon and season with a pinch of salt and ground black pepper.
- 5Pour dry white wine over the shellfish, cover the pot tightly with a lid and increase the heat to high.
- 6Steam the mussels for 5 to 7 minutes. During cooking, shake the pot vigorously twice so that all the mussels open evenly.
- 7Remove the pot from the heat and discard any shells that remain completely closed.
- 8Stir freshly chopped parsley and lemon juice into the buzara, mix well and serve immediately while hot with slices of toasted whole-grain bread.
Nutritional benefits
Thanks to the high content of natural proteins and minerals in mussels, this meal supports muscle function and the immune system.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.