Recipes · Turkish · Seafood
Midye Dolma (Stuffed Mussels)
One serving has 306 kcal and 14 g protein, and at least a fifth of a woman's daily need of cobalamin (450%), manganese (214%), selenium (81%), phosphorus (35%), thiamin (30%) and iron (29%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (224 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: shellfish
Ingredients
- 90 g Mussels, raw
- 25 g Rice, white, medium-grain
- 20 g Onions, raw
- 5 g Pine nuts
- 8 g Currants, dried
- 0.2 g Allspice
- 0.1 g Cinnamon
- 8 g Olive oil
- 8 g Lemon juice
- 60 g Water
Method
- Cook the onion in the olive oil for 3-4 minutes until soft, then add the rice, pine nuts, currants, allspice and cinnamon, and stir for 1 minute.
- Add the water, bring to a boil, then cover and simmer for 8-10 minutes until the rice has absorbed most of the liquid but is still slightly underdone; it will finish cooking with the mussels.
- Open the mussel shells carefully and spoon a little of the rice mixture into each one, closing the shells around the filling.
- Stack the stuffed mussels in a steamer, or a wide pot with a little water in the base, cover, and steam for 12-15 minutes until the mussels are fully cooked and the rice is tender.
- Let cool slightly, then serve with lemon wedges for squeezing over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 306 kcal | 14% |
| Carbohydrates | 32.6 g | |
| Water | 162 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 13.6 g | 28% |
| Tryptophan | 0.15 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.95 g | |
| Lysine | 0.89 g | |
| Methionine | 0.29 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.61 g | |
| Histidine | 0.26 g | |
| Fat | 13.7 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0.23 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 2.5 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.2 mg | |
| Calcium | 42.8 mg | 4% |
| Copper | 0.22 mg | 24% |
| Iron | 5.2 mg | 29% |
| Magnesium | 58.2 mg | 19% |
| Manganese | 3.9 mg | 214% |
| Phosphorus | 248 mg | 35% |
| Potassium | 442 mg | 9% |
| Selenium | 44.3 µg | 81% |
| Sodium | 265 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 10.8 µg | 450% |
| Choline | 63.8 mg | 15% |
| Vitamin A | 43.6 µg | 6% |
| Vitamin C | 12.3 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 8 µg | 9% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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