A heaping serving of steamed mussels is a feast. Digging into it brings briny pleasure plus a long list of benefits. Many people hesitate to cook mussels at home so I hope seeing this list of their goodness inspires you to see how easy it really is.
Mussels are one of the few fresh aquatic choices affordable on a modest food budget. Entirely natural, they are not treated with sulfites like most of the shrimp sold in the U.S. Nutritionally; they are high in protein and minerals, and low in calories.
Mussels may be the only farmed food whose production is good for the environment. Most of the mussels sold in stores are farmed. Their cultivation involves using ropes or lines suspended in open water. Filtering the water as they feed, the mussels remove excess algae, nutrients, and sediments, actually cleaning the water. The eggs used for cultivating mussels are natural ones taken from other mussels. No antibiotics are used since this shellfish is disease-resistant.
In case there might be a problem, for your protection all mussels sold in the U.S. come with a tag telling where they were harvested and when. It includes a lot number that makes them traceable. Next time you see mussels being sold in a mesh bag, look for the tag. When mussels are sold in bulk, the fishmonger is required to hold onto the tag.
Mussels can be boiled, baked, or barbecued on the grill, but steaming is the most popular way to cook them. Ways to season them are equally varied. The classic choice calls for using white wine but a restaurant in New York City, Flex Mussels, serves steamed mussels prepared at least 23 ways everyday by adding different combinations of ingredients for flavor. The menu posted on their website is inspiring.
To enjoy mussels at home, buy one pound per person. Since mussels must be alive when they are cooked, best to buy them the day you serve them.
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Makes 2 servings.
- 1 Tbsp. extra virgin olive oil
- 1 large garlic clove, cut lengthwise into thin slices
- 1 cup chopped onion
- 1 cup fat-free reduced sodium chicken broth
- 2 lbs. mussels
- Juice of 1/2 lemon
- 1 medium tomato, chopped
- 2 Tbsp. chopped flatleaf parsley
- In large Dutch oven or heavy pot, heat oil over medium-high heat. Add garlic and onion and cook for 2 minutes, stirring often. Pour in broth and cook for 3 minutes.
- While onions cook, in colander rinse mussels under cold running water, and set aside to drain.
- Add lemon juice to pot. Heap in mussels. Sprinkle tomato into pot. Cover pot and steam for 5 to 6 minutes, or until mussels are opened. Immediately scoop mussels into big serving bowl, including onions and tomatoes from pot. Sprinkle on parsley. Divide liquid from pot between two bowls. Serve mussels with liquid for dipping.
Nutritional Information Per Serving:
9 g total fat
1 g saturated fat
17 g carbohydrate
13 g protein
2.5 g dietary fiber
529 mg sodium