Mejillones a la Marinera
Bocadillos • España
Acerca de Mejillones a la Marinera
Mussels in white-wine tomato sauce
How to Make Mejillones a la Marinera (Traditional & Healthy Version)
Mejillones a la Marinera is a classic Spanish dish featuring fresh mussels cooked in a savory, aromatic sauce. Originating from coastal regions like Galicia, this snack embodies the essence of Spain’s seafood tradition. The recipe highlights the purity of mussels, enhanced by a delicate blend of onion, garlic, tomato, and white wine, making it an ideal choice for those seeking authentic Spanish flavors with a health-conscious twist. This dish is cherished across Spain for its simplicity, vibrant taste, and nutritional value. As a staple in tapas bars and family gatherings, Mejillones a la Marinera is often served as an appetizer or light snack, enjoyed with rustic bread or on its own. The marinera sauce delivers a balance of tangy tomato, subtle wine notes, and aromatic herbs, creating a delightful bite without overpowering the natural sweetness of the mussels. Its low-calorie profile and high protein content make it perfect for anyone tracking their nutrition while savoring Spanish cuisine. Choosing Mejillones a la Marinera not only connects you to Spain’s rich culinary heritage but also provides a delicious, wholesome dish suitable for any occasion. Whether you’re preparing it for a festive lunch or a healthy snack, its flavor and nutritional benefits shine, appealing to seafood lovers and health enthusiasts alike.
Ingredientes(para About 10-12 mussels per serving, typical Spanish tapas portion)
- 500g Fresh mussels (mejillones)
- 1 small (about 80g) Onion (cebolla)
- 2 Garlic cloves (ajo)
- 1 medium (about 120g) Ripe tomato (tomate)
- 60ml Dry white wine (vino blanco)
- 1 tablespoon Olive oil (aceite de oliva virgen extra)
- 1 Bay leaf (hoja de laurel)
- 1/2 teaspoon Paprika (pimentón)
- 1 tablespoon, chopped Fresh parsley (perejil) - opcional
- to taste Salt (sal)
- to taste Black pepper (pimienta negra)
Instrucciones
- 1
Clean the mussels thoroughly under running water, removing any beards and debris. Discard any mussels that remain open after tapping.
5 minutes
Use a brush to clean shells for best results.
- 2
Finely chop the onion, garlic, and tomato.
3 minutes
Use ripe tomatoes for a sweeter sauce.
- 3
Heat olive oil in a large pan. Add onion and garlic, sauté until translucent.
5 minutes
Don’t let garlic burn; stir often.
- 4
Add chopped tomato, bay leaf, and paprika. Cook until tomato breaks down and sauce thickens.
5 minutes
Simmer gently for a richer flavor.
Por qué este platillo es saludable
This dish is a healthy choice due to its lean protein content, low fat, and minimal calories. Mussels provide essential nutrients like zinc and vitamin B12, supporting immune and nervous system health. Using olive oil and fresh vegetables boosts vitamin intake and keeps the recipe light. It’s perfect for weight management, diabetes, and active lifestyles.
Mejillones a la Marinera is rich in protein (12g per serving) and low in calories (95 kcal), making it ideal for a balanced diet. Mussels are a great source of omega-3 fatty acids, iron, selenium, and vitamin B12. The recipe uses heart-healthy olive oil and vegetables, adding fiber and antioxidants. Low in saturated fat and carbs, it supports cardiovascular health and muscle maintenance.
Consejos
- 💡Tip 1: Always use fresh, tightly closed mussels for safety and flavor.
- 💡Tip 2: Let the sauce reduce before adding mussels for a richer taste.
- 💡Tip 3: Sprinkle fresh parsley just before serving for color and aroma.
Conservación y servicio
Store leftovers in an airtight container in the refrigerator for up to 1 day. Reheat gently to preserve mussels’ texture; do not freeze.
Mejor momento para servir: Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 95.0 kcal |
| Proteínas | 12.0 g |
| Carbohidratos | 5.0 g |
| Grasas totales | 3.0 g |
| Fibra | 1.0 g |
