Moules Marinières: a CardioKit recipe

... inspired by Mary's trip to the South of France

Serves 2

You may have seen from our Instagram feed that Mary, our Project Manager, has been exploring Ile de Re in France. On her travels, she has scoured the shops and markets for the highest quality, heart healthy ingredients. One of the best ingredients Mary found was the mussel, or moules as they’re known in France. Seafood is not everyone’s cup of tea but they are oh so good for you.

Moules Marinières is the classic mussels dish and it captures Mary’s French trip perfectly. Usually served with crusty bread or with French fries as Moules Frites, we have created a more heart healthy version for you here but, if you click here, you will find a more luxurious version for those days when you are serving a special meal (though what can be more special than a simple bowl of mussels?).

So, why do we recommend mussels?

It’s simple, really. They’re the most nutritious shellfish. They have an impressive amount of Vitamin B-12, Iron and Folic Acid. As well as being a source of beneficial fatty acids. Other advantages include being a good source of Vitamin C and Zinc.

Not only are mussels nutritious, they are also relatively sustainable. They are an underexploited seafood and, if you buy farmed mussels, research has suggested they could have a beneficial effect on the environment.

Anything else? Well, they are relatively cheap for shellfish. Yes, another bonus! So what’s not to love? Try our Moules Marinières recipe today and let us know what you think on our Facebook page.

1kg mussels

1/2 tsp rapeseed oil

4 shallots

2 cloves, garlic

small bunch, parsley

150ml white wine

 

  1. Prepare the mussels by placing in cold water and then remove the beards, scrub off any dirt and debris and give any open ones a flick – discard those that don’t close or are broken.
  2. Separate the stalks and leaves of the parsley and finely chop both – keep them apart until needed.
  3. Heat the oil in a large pan (one that you have a lid for) and add the shallots and chopped parsley stalks. Gently fry until softened.
  4. Crush in the garlic and continue to fry for a couple of minutes, ensuring the garlic does not burn.
  5. Pour in the wine, bring to a simmer and then carefully add the mussels. Place the lid on the pan and let the mussels steam for 3-4 minutes or until they have opened up.
  6. Separate (evenly!) the mussels and broth between two bowls and scatter over the chopped parsley leaves.

This is great served with crusty bread but we don’t recommend lots of refined carbohydrates so try serving it with a leafy green salad or, when in season, some samphire tossed in lemon juice.

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