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.
- 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:
- Run frozen mussels under cold running water to defrost slightly.
- 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!
- To add great flavour, use garlic, onions, olive oil and spices!