Michelle's Freefrom Moules Mariniere

Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame & wheat free; can be soya free

Once an 'r' comes into the month, shellfish such as oysters and mussels suddenly appear in the fishmongers. Moules mariniere is always thought to be off the menu for dairy allergics/intolerants as the classic recipe includes lot of cream. However, you can make a delicious soup/sauce without any cream – or, if you want to add a creamy touch, you can use a soya or oat cream.

Serves 6



  • 2½ kilos / 5lb fresh mussels in their shells
  • 2 tbsp olive oil
  • 2 large onions, finely chopped
  • 2 cloves garlic, peeled and crushed
  • 600ml / 20fl oz dry white wine
  • 200ml / 6½ fl oz soya or oat cream (optional)
  • salt and freshly ground black pepper
  • 3 tbsp chopped parsley


  1. Clean the mussels thoroughly, scraping off as many of the barnacles as possible and removing the beard or byssus from the pointed end. They should all close firmly when tapped, if not, throw them out; it means they are dead and must not be eaten as they will make you thoroughly ill.
  2. Heat the oil in a large wide pan and add the onions and crushed garlic.
  3. If you do not have a big enough saucepan to fit all the mussels, cook them in two pans.
  4. Cook the onions and garlic gently for 4–5 minutes or until the onions begin to soften.
  5. Add the wine and the mussels, shake the pan vigorously with the lid on then simmer for 5 minutes.
  6. Remove from the heat, add the cream if you are using it, and transfer the mussels to a hot tureen or individual plates.
  7. Season the sauce to taste then spoon it over the mussels – do not pour the juices from the saucepan or the sand that inevitably remains in the mussels will get transferred too.
  8. Sprinkle over the chopped parsley and serve at once.

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