Recipes · Belgian · Seafood
Moules-Frites (Mussels with Fries)
One serving has 664 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (901%), manganese (373%), selenium (151%), vitamin K (129%), pyridoxine (74%) and phosphorus (72%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (507 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free
- Contains: alcohol, dairy, shellfish, sulphite
Ingredients
- 180 g Mussels, raw
- 60 g Wine, white
- 20 g Shallots, raw
- 6 g Garlic, raw
- 20 g Butter, unsalted
- 5 g Parsley, fresh
- 200 g Potatoes, russet, raw
- 15 g Vegetable oil
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Scrub the mussels under cold water and pull off any beards, discarding any that are open and do not close when tapped.
- Cut the potatoes into fries, rinse, pat dry, and fry in the oil at 180 °C (350 °F) in two stages until golden and crisp; drain and season with a little salt.
- Melt the butter in a large pot, soften the shallots and garlic for 2-3 minutes, then pour in the white wine and bring to a simmer.
- Tip in the mussels, cover tightly, and cook over high heat for 4-6 minutes, shaking the pot occasionally, until all the mussels have opened.
- Discard any mussels that stayed shut, stir in the parsley and black pepper, and serve the mussels and their broth at once with the hot fries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 664 kcal | 31% |
| Carbohydrates | 50.2 g | |
| Water | 381 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 27 g | 56% |
| Tryptophan | 0.25 g | |
| Threonine | 0.97 g | |
| Isoleucine | 0.98 g | |
| Leucine | 1.6 g | |
| Lysine | 1.7 g | |
| Methionine | 0.5 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.72 g | |
| Valine | 1 g | |
| Histidine | 0.43 g | |
| Fat | 35.5 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 10.4 g | |
| Docosahexaenoic Acid (DHA) | 0.46 g | |
| Eicosapentaenoic Acid (EPA) | 0.34 g | |
| Omega-6 | 8 g | |
| Saturated | 13.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 93.4 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.43 mg | 48% |
| Iron | 9.7 mg | 54% |
| Magnesium | 122 mg | 39% |
| Manganese | 6.7 mg | 373% |
| Phosphorus | 505 mg | 72% |
| Potassium | 1,580 mg | 34% |
| Selenium | 82.8 µg | 151% |
| Sodium | 730 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 119 µg | 30% |
| Cobalamin (vitamin B12) | 21.6 µg | 901% |
| Choline | 153 mg | 36% |
| Vitamin A | 244 µg | 35% |
| Vitamin C | 35.9 mg | 48% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 18% |
| Vitamin K | 116 µg | 129% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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