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Mussels

Background

Although uncommon, mussels have been used as a food source for more than 20,000 years and have been cultivated for almost 800 years. Mussels not only offer a variety of nutrients, but they also are a low-fat meat protein option. Canned and frozen mussels are available as a cost-saving and practical option for those of us living in the prairies. 

 

 Benefits

  • Zinc- is an important regulatory component in insulin metabolism. Proper insulin metabolism help reduce your risk of developing diabetes. 
  • Mussels are great for vegetarians, as they are high in vitamin B12 and iron! Deficient intake of these nutrients is usually a concern as the most popular source is animal protein. Vitamin B12 is important for healthy blood cells and nerves! 
  • Having trouble getting your omega-3 fats? Mussels have the highest concentration compared to any other shellfish and have a much higher amount when compared to meat proteins. These omega-3 fats have a wide variety of health benefits, including maintenance of a healthy heart, brain and they also help remove “bad” cholesterol in the body. 
  • The vitamin C found in mussels acts as an antioxidant and plays a role in healthy bones, teeth and skin! 

 

Nutritional Value of 75 g of Steamed Mussels

  • 129 calories 
  • 6 g carbohydrate 
  • 18 g protein 
  • 3 g fat 
  • 36% of daily recommended iron requirements 

 

 Did You Know

Mussels are much easier to cook than they may appear! Frozen mussels have already been pre-cooked for safety reasons. They are quick to prepare by steaming or baking in the oven and can add flavour to salads, soups or pasta! 

To prepare steamed mussels: 

  1. Run frozen mussels under cold running water to defrost slightly. 
  1. Pour 1-2 cups of water or white wine into a saucepan, add the mussels and cover the saucepan. Turn the heat on medium-high and allow the mussels to steam for ~2-3 minutes. Shake the pan around to ensure the juices get evenly distributed. Cooking the mussels for longer than 3 minutes could make them too rubbery! 
  1. To add great flavour, use garlic, onions, olive oil and spices!

 

Recipes