Main meal$$$
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 time
15 min
Cook time
10 min
Total time
25 min
Servings
4
Recipe
Mollusks, mussel, blue, raw
1.5 kgGarlic, raw
2 cloveOil, olive, extra virgin
2 tbspBread, crumbs, dry, grated, plain
15 gAlcoholic beverage, wine, table, white
150 mlParsley, fresh
15 gLemon juice, raw
1 tbspSalt, table, iodized
1 pinchPer servingTotal
Calories:190 kcal760 kcal
Protein:12 g48 g
Carbohydrates:9 g36 g
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
1
Thoroughly 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.
2
In 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.
3
Stir the breadcrumbs into the garlic and sauté, stirring, for 1 minute, until they absorb the flavors and turn slightly golden.
4
Add the prepared mussels to the pot, quickly stir with a cooking spoon and season with a pinch of salt and ground black pepper.
5
Pour dry white wine over the shellfish, cover the pot tightly with a lid and increase the heat to high.
6
Steam the mussels for 5 to 7 minutes. During cooking, shake the pot vigorously twice so that all the mussels open evenly.
7
Remove the pot from the heat and discard any shells that remain completely closed.
8
Stir 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.