Healthy Eats: Moule Frites with a Twist

What better way to show your love for seafood with Moule Frites? Originated in Belgium, this mussel and fries dish easily elevates your culinary game. A nice blend of elegance and simplicity… For a healthier version, we’re going to substitute fries with baguette.

Original photo source from


Lets conquer the Moule Frites!

Ingredients Amount Prep
 Butter ~50ml (50g)  Room temperature
 Mussels 2 pounds Soaked for an hour, beard trimmed, and washed *
Spring onions  2 bunches Half thinly sliced, half chopped into big chunks
Shallots  2-3 cloves Thinly sliced
Garlic Clove 2 cloves Peeled and sliced
 Thyme  1 bunch Discard thick stem
White wine (Pernod, Sauvignon, or Pinot blac) 1/2 cup Room temperature
Peppercorn/ground black pepper 1 Tbsp Adjust according to preference
Parsley Handful Leaves thinly chopped. Discard the stems
Baguette 1 loaf Sliced
  1. Discard any opened mussels. Remove beards from the remaining mussels by pulling it from side to side using a paring knife.  Scrape off barnacles from the shell. Soak the mussels in cold, ice water for about an hour.  Remember to change the water 3-4 times – the water becomes very cloudy. Drain well; pat dry with paper towel.
  2. Place a large, heavy-based sauté pan (with a lid) on medium. Add butter and sweat the shallots for 5 minutes. Add in thyme sprigs, chunks of spring onion, and peppercorn. Cook for about 1 minute.
  3. Deglaze with white wine until stock reduces by 1/3.
  4. Turn the heat on high, then add all the mussels. Cover and cook for 5 minutes. Shake them up every so often so the mussels cook evenly.
  5. Transfer cooked mussels into a deep serving dish. Discard any unopened mussels. Garnish with remaining parsley. Dip the slices of baguette into the rich broth. Enjoy!

Making an elegant dinner doesn’t have to be difficult. What’s your favourite way of preparing mussels?


Pichada Wangsangthong – Client Care Manager
20170914_122052Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

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