West Coast Mussels in White Wine – Light & Heart-Smart
Ocean-fresh flavour, simplified and refined for a lighter coastal plate.
Short Description
West Coast mussels are one of South Africa’s true seafood treasures — naturally sweet, briny and quick to cook. This version keeps the classic white wine, garlic and herb base, but skips the heavy cream and butter. Instead, we use a light broth enriched with fresh herbs and a splash of olive oil for balance. It’s elegant, satisfying and ready in under 20 minutes.
Ingredients (Serves 4)
- 1.5 kg fresh West Coast mussels, cleaned and debearded
- 1 tbsp canola oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup dry white wine (e.g. Sauvignon Blanc)
- ½ cup low-sodium vegetable stock
- 1 bay leaf
- 1 handful fresh parsley, chopped
- 1 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbsp extra virgin olive oil (added at the end)
- Freshly ground black pepper
- Optional: sliced fresh chilli
Serve with:
- Lightly toasted wholewheat ciabatta or sourdough (optional)
Method
- Rinse mussels under cold running water and discard any that remain open when tapped.
- Heat canola oil in a large pot over medium heat.
- Sauté onion for 3–4 minutes until soft. Add garlic and cook for 30 seconds.
- Pour in white wine and stock, add bay leaf, and bring to a gentle simmer.
- Add mussels, cover with a lid and steam for 5–7 minutes, shaking the pot once or twice, until shells open.
- Discard any unopened mussels.
- Stir in lemon juice, zest, parsley and black pepper.
- Finish with a drizzle of olive oil just before serving.
- Serve immediately with wholewheat bread to soak up the broth.
Nutrition Snapshot (per serving, without bread)
- Calories: ± 320 kcal
- Cholesterol: ± 55 mg
- Omega-3: ± 0.8 g
- Omega-6: ± 0.6 g
Why it’s a smarter choice
Mussels are naturally rich in omega-3 fatty acids while remaining relatively low in total fat. This version skips cream and butter, keeping saturated fat minimal. The light broth highlights flavour without heaviness. It’s protein-rich, nutrient-dense seafood done simply.
Chef’s Tip
Add a handful of finely chopped spinach during the final minute of steaming — it wilts into the broth and boosts fibre without changing the classic flavour.
Curious how this fits into your weekly intake? Discover smarter meal planning. www.cholesterol-coach.li