Breaded Mussels Recipe

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The Low-FODMAP 6-Week Plan and Cookbook A Step-by-Step Program of Recipes and Meal PlansMussels consist mainly of protein, so they are unlimited from a FODMAP point of view. These are topped with a cheesy, breadcrumb seasoning before being baked, and they’re delicious. Eat them with 1 cup (138 g) of mashed potatoes or ½ cup (55 g) of mashed sweet potatoes and a low-FODMAP vegetable, such as 6 pods of okra or ½ cup (41 g) of eggplant. If you prefer, you can skip the breadcrumbs and eat the mussels right after steaming.

  • Yield: 4 Servings


  • 1.75 pounds (800 g) mussels
  • 1 tablespoon (15 ml) light olive oil
  • 1 tablespoon (15 ml) white wine
  • 1.8 ounces (50 g) Parmesan cheese, grated
  • 1.8 ounces (50 g) low-FODMAP breadcrumbs
  • Black pepper
  • 1 tablespoon (4 g) finely chopped fresh parsley, plus more for serving
  • Olive oil
How to Make It
  1. Preheat the oven to 350°F (180°C, or gas mark 4). Clean the mussels thoroughly and remove the beards.
  2. Heat the oil in a saucepan, add the mussels, and cover. When they open, add the white wine. Cook until the wine burns off, about 2 to 3 minutes.
  3. Remove the mussels from the heat and discard those that didn’t open. Remove the mussels from the shells, keeping just one side of each shell. Discard the rest. Reserve some of the cooking liquid: filter through cheesecloth to remove any grit.
  4. In a bowl, mix the Parmesan, breadcrumbs, pepper, and parsley with some of the cooking liquid, just until the mixture is damp. Place each mussel on a shell and cover with a couple teaspoons of the breadcrumb mixture and a drizzle of olive oil. Arrange on a baking sheet, place in the oven for 15 minutes, and then switch to the broiler and let them brown on the top. Garnish with chopped parsley and serve immediately.

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