Fitness Food Friday: Mediterranean Mussles


Mediterranean Mussles

For those of you who are not eating meat on Fridays for religious reasons, this is a perfect meal. Mussels are easy, cheap, and in the end you feel like you made a gourmet meal. To top it off, mussels are super high in protein and low in fat. For 3 ounces of mussles you get 20 grams of protein. They are a great way to get in your daily protein and don't leave you feeling weighted down.

Grocery list:

1 garlic glove, crushed

1 small red onion, thinly sliced

1 cup of white wine

2 lbs of mussels

4 plum tomatoes; peeled, seeded, and chopped

2 TBS of lemon juice

1 TBS of butter (I always use grass fed)

Hand full of chopped cilantro


Put the garlic and chopped onion with the wine in a deep saucepan. Next bring it to a boil and simmer for 2 minutes, then add the mussels. Bring back to a boil, lower the heat and simmer covered for about 5 minutes, or until they open.

Remove the muscles to a serving bowl and keep them warm. Add the tomatoes to the cooking liquid, and mash them into it. Then bring it back to a boil and reduce slightly. Just before serving, stir in the lemon juice, butter and cilantro. Finally pour them over the muscles and serve immediately with a french baguette.

Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!

Featured Posts
Recent Posts