Italian Sautéed Clams (Healthy & Flavorful)

 


Italian sautéed clams—often called Vongole—are a classic Mediterranean dish loved for their simplicity, elegance, and health benefits. Made with fresh clams, olive oil, garlic, herbs, and a splash of white wine, this recipe is light, protein-rich, and packed with minerals, making it perfect for a healthy lifestyle.

🌿 Why Italian Sautéed Clams Are Healthy

  • High in lean protein to support muscle health

  • Rich in iron, zinc, and vitamin B12

  • Low in calories and fat

  • Heart-healthy olive oil and antioxidant-rich garlic

  • Naturally gluten-free and low-carb

🛒 Ingredients (Serves 2–3)

  • 1 kg (2 lb) fresh clams, scrubbed and rinsed

  • 2 tbsp extra-virgin olive oil

  • 4 garlic cloves, thinly sliced

  • ½ tsp red chili flakes (optional)

  • ½ cup dry white wine (or low-sodium vegetable broth)

  • Juice of ½ lemon

  • 2 tbsp fresh parsley, finely chopped

  • Black pepper, to taste

  • Sea salt (optional, clams are naturally salty)

👩‍🍳 How to Make Italian Sautéed Clams

  1. Prepare the clams
    Rinse clams thoroughly and discard any that are cracked or open and don’t close when tapped.

  2. Sauté aromatics
    Heat olive oil in a large pan over medium heat. Add garlic and chili flakes; sauté gently for 30–40 seconds until fragrant (do not brown).

  3. Cook the clams
    Add clams and pour in white wine. Cover with a lid and cook for 5–7 minutes, shaking the pan occasionally, until clams open.

  4. Finish the dish
    Remove from heat. Add lemon juice, black pepper, and parsley. Toss gently.

  5. Serve immediately
    Discard any clams that remain closed.

🍽️ Serving Suggestions

  • With whole-grain bread to soak up the broth

  • Over zucchini noodles or whole-wheat pasta

  • Alongside a fresh green salad

  • As a light protein-packed dinner

🔄 Healthy Variations

  • No wine option: Use vegetable or seafood broth

  • Tomato twist: Add a few cherry tomatoes for antioxidants

  • Extra greens: Stir in spinach or kale at the end

  • Low-sodium: Skip added salt and rely on natural clam flavor

📊 Nutrition Highlights (Per Serving)

  • Calories: ~220

  • Protein: ~24g

  • Fat: ~8g

  • Carbs: ~6g

  • Excellent source of omega-3s and iron


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