Mussels Provide a Rich and Under-Appreciated Source of Protein

The next time you're out having seafood, order some mussels. Researchers at the University of Gothenburg in Sweden have found that these little bivalves are a rich and under-appreciated source of protein.

Mussels contain more than 25 grams of high-quality protein per serving, as well as significant levels of several B vitamins, including niacin, riboflavin, and vitamin B12. They also provide a good amount of vitamin C and minerals such as zinc, copper, and selenium.

What's more, mussels are low in calories and fat. One 3-ounce serving contains just 80 calories and 1 gram of fat.

All that protein, vitamins, minerals, and low calories make mussels a nutritional powerhouse. So the next time you're looking for a healthy and satisfying seafood dish, give mussels a try.

Mussels: The Perfect Sustainable Seafood

Mussels are a type of shellfish that are found in both fresh and salt water. They are a good source of protein, zinc, selenium, and vitamin B12. Mussels are also a sustainable seafood choice, as they can filter up to 30 gallons of water per day, making them an excellent choice for helping to clean up polluted waterways.

Mussels can be eaten cooked or raw, and can be added to a variety of dishes. They are often steamed, boiled, or fried. Mussels can also be used in soups, stews, salads, and sauces.

If you are looking for a healthy and sustainable seafood option, look no further than mussels!

Mussels are Low in Calories and Fat

If you are looking for a seafood option that is low in calories and fat, mussels might be the perfect choice for you. In addition to being low in these two nutrients, mussels are also high in protein and several important vitamins and minerals.

A one-cup serving of cooked mussels contains just 116 calories and 1.8 grams of fat. This makes them a good option if you are trying to lose weight or manage your weight. They are also a good source of protein, providing nearly 20 grams per cup. Mussels are rich in several vitamins and minerals, including B12, selenium, copper, and zinc.

If you are looking for a healthy, delicious seafood option, give mussels a try. They are easy to cook and can be prepared in a variety of ways.

Cooking with Mussels is a Breeze

Mussels are a type of shellfish that can be used in many different recipes. They are low in fat and calories, making them a healthy option for those looking to add seafood to their diet. Mussels can also be cooked in a variety of ways, so there's sure to be a recipe that appeals to everyone.

One way to cook mussels is to steam them. To do this, start by heating some water in a pot until it begins to simmer. Add the mussels and cover the pot with a lid. Cook for 4-5 minutes, or until the mussels have opened up. Remove from heat and enjoy!

Another way to cook mussels is by frying them. Heat some oil in a pan over medium heat and add the mussels. Cook for 2-3 minutes per side, or until they are golden brown. Serve with your favorite dipping sauce and enjoy!

Mussels can also be cooked in the oven. Preheat your oven to 375 degrees Fahrenheit and place the mussels on a baking sheet. Drizzle with olive oil and bake for 10-15 minutes, or until they are cooked through. Serve with some bread for dipping and enjoy!

No matter how you choose to cook them, mussels are a delicious and healthy addition to any meal. So next time you're looking for something new to try, give cooking with mussels a go!

Recipes to Inspire You to Cook with Mussels

Mussels are a great source of protein, and they're low in calories and fat. Plus, they're a good source of vitamins and minerals, including selenium, potassium, and B vitamins.

There are endless recipes that you can make with mussels, but we've put together a few recipes to inspire you to cook with mussels.

Mussel Chowder

Ingredients: 1 lb. mussels, scrubbed and debearded 2 cups vegetable broth or clam juice 1 cup chopped onion 1 cup diced celery 1 cup diced carrots 1 clove garlic, minced ¼ cup all-purpose flour 1 (14.5 oz) can diced tomatoes, undrained 1 teaspoon dried thyme leaves ⅛ teaspoon black pepper ½ cup half-and-half or light cream Salt to taste

Instructions:

In a large saucepan over medium-high heat, bring the broth or clam juice to a boil. Add the mussels, onion, celery, carrots, garlic, and flour. Cook for 3 minutes or until the mussels open. Discard any unopened mussels. Stir in the tomatoes with their juice, thyme leaves, pepper, half-and-half or light cream, and salt to taste. Heat through. Serve immediately.

Mussel Paella

Ingredients:

3 tablespoons olive oil plus more for drizzling 1 large Spanish onion chopped fine 4 cloves garlic minced fine 2 cups bomba rice or other short grained Spanish ricesee note 3 cups seafood stocksee note barely covers the grains by an inch (add water if needed) hesitant to add so I didn't do it this time...will update post if adding it made a difference)⅛ teaspoon saffron threads crumbled (optional but really amps up the flavor)½ teaspoon sweet smoked paprikaperhaps 1 bay leaf (I forgot to add this too)pinch of cayenne pepper (optional)2 tablespoons fresh lemon juiceone 16-ounce package frozen PEELED AND DEVEINED MUSSLESthawed if frozenKosher saltFreshly ground black pepperLemon wedges for serving

Instructions:

In a wide shallow Dutch oven or other flameproof casserole dish with deep sides—something about 4 inches deep and 14 diameter—heat the oil over medium heat until hot but not smoking,. Add the onion and garlic and cook until both are softened, about 5 minutes.). Stir in the rice and cook until it is well coated with oil and beginning to turn opaque,, about 2 minutes.) Pour in the stock and bring to a brisk simmer,, stirring rice occasionally so it doesn't stick to the bottom of the pot.. When you see steam coming off in earnest from the surface of the liquid,, quickly stir in the saffron threads,, smoked paprika,, bay leaf,, cayenne pepper (if using), lemon juice,, mussels . Scatter any smaller bits of shellfish over top of Rice . Cover tightly with lid/ foil if using foil . Turn burner down as low as possible so pot simmers gently; Paella should take about 18 minutes from this point.. When done , Rice will be tender but still al dente ; test by biting into a grain or two . Discard any unopened Mussels .. Check seasoning for salt & acidity , adding more salt & lemon as necessary; Pepper shouldn't be necessary.. To serve , top Paella with some parsley leaves & a drizzle of olive oil , give everyone some lemon wedges on side .. Goes great with crusty bread for mopping up every last bit of sauce!

Macaroni Mussels Salad Macaroni Mussels SaladIngredients: 1/2 pound macaroni shells 2 tablespoons olive oil 1/4 red onion diced small 1 stalk celery diced small 1 red bell pepper diced small 1 green bell pepper diced small 2 cloves garlic minced 2 tablespoons white wine vinegar 1 tablespoon Dijon mustard 1 tablespoon mayonnaise 2 teaspoons prepared horseradish 6 dozen fresh mussels scrubbed and debearded Kosher salt Freshly ground black pepperInstructions: Cook macaroni shells according to package instructions for al dente. Drain well and rinse with cold water until cool to prevent sticking. Set aside.
Heat olive oil in a large skillet over high heat. Add red onion, celery, bell peppers, garlic cloves and white wine vinegar.
Bring mixture to a boil then reduce heat to medium-high.
Simmer mixture for 4 minutes then remove from heat.
Add cooked macaroni shells mixture to a large bowl.
In a separate bowl whisk together Dijon mustard mayonnaise horseradish.
Pour dressing over macaroni salad mixture
Gently fold in cleaned