Ingredients
- 1 kg (2.2 lbs) fresh mussels, cleaned and debearded
- 3 tbsp extra virgin olive oil
- 3 garlic cloves, finely chopped
- 1 small onion, finely chopped
- 1 can (400 g) chopped tomatoes or 4–5 fresh ripe tomatoes, chopped
- 1/2 cup dry white wine
- 1 small chili (optional), finely chopped
- 2 tbsp fresh parsley, chopped
- Salt to taste
- Black pepper to taste
- Lemon wedges, to serve
Directions
Cozze alla Marinara is a classic Italian seafood dish that celebrates the fresh, briny flavors of mussels cooked in a fragrant tomato and garlic sauce. Originating from coastal regions of Italy, this dish is simple yet incredibly flavorful, combining tender, juicy mussels with a rich, aromatic sauce made from ripe tomatoes, olive oil, garlic, and a hint of white wine. Often garnished with fresh parsley and served with lemon wedges, it pairs perfectly with crusty bread to soak up the savory sauce. Cozze alla Marinara is not only a delight to the taste buds but also a nutritious dish, packed with protein, omega-3 fatty acids, and essential vitamins and minerals. Whether served as an appetizer or a main course, this dish embodies the heart of Italian coastal cuisine—fresh, vibrant, and effortlessly delicious.
Cooking Temperature:
Medium heat on stovetop for sautéing garlic and onions.
Medium-high heat when adding mussels and simmering in tomato and wine sauce.
Cover the pan and cook until mussels open, about 5–7 minutes.
Here’s an estimated nutrition breakdown per serving (for ~250–300 g of cooked Cozze alla Marinara, serves 2–3):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 220–250 kcal |
| Protein | 22–25 g |
| Fat | 10–12 g |
| Saturated Fat | 1.5–2 g |
| Carbohydrates | 10–12 g |
| Fiber | 2–3 g |
| Sugar | 4–5 g |
| Sodium | 500–600 mg |
| Cholesterol | 60–70 mg |
| Omega-3 Fatty Acids | ~500 mg |
Notes:
Mussels are high in protein, low in fat, and a good source of omega-3s, vitamin B12, and minerals like iron and zinc.
Nutritional values may vary depending on the amount of olive oil, wine, and tomatoes used.
Disclaimer: The nutrition information provided is an estimate for informational purposes only and may vary depending on the exact ingredients, portion sizes, and cooking methods used. This recipe is not intended as medical advice. Please consult a healthcare professional or registered dietitian for personalized dietary guidance.
Steps
1 Done | Clean the MusselsRinse mussels under cold water. Remove any barnacles and pull out the beard (the fibrous tuft). Discard any mussels that are cracked or do not close when tapped. |
2 Done | Sauté AromaticsIn a large pan, heat olive oil over medium heat. Add chopped garlic, onion, and chili (if using). Sauté for 2–3 minutes until fragrant and translucent. |
3 Done | Add Tomatoes & WinePour in chopped tomatoes and cook for 5 minutes until slightly reduced. Add white wine and stir well. Let it simmer for another 2 minutes. |
4 Done | Cook MusselsAdd mussels to the pan, cover with a lid, and cook for 5–7 minutes, shaking the pan occasionally, until all mussels open. Discard any mussels that remain closed. |
5 Done | Season & GarnishSeason with salt, pepper, and freshly chopped parsley. Give a gentle stir to combine. |
6 Done | ServeServe immediately with crusty bread to soak up the delicious sauce. Garnish with lemon wedges on the side. |
7 Done | Tips & VariationsFor a richer flavor, add a splash of fish stock while cooking. You can also add a small amount of butter at the end for extra silkiness. Pair with pasta for a hearty meal: cook spaghetti or linguine and toss it with the sauce and mussels. |
