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Steamed Mussel Fillet
Meats
Nutri-ScoreA

Steamed Mussel Fillet

Mytilus edulis

Clinical Encyclopedia

Steamed mussel fillet is a nutritious seafood option, rich in protein and essential vitamins and minerals, particularly Vitamin B12 and iron. It is low in calories and fat, making it an excellent choice for a healthy diet.

Scientific NameMytilus edulis
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Mussel Fillet VS AbaloneSteamed Mussel Fillet VS Alligator TailSteamed Mussel Fillet VS Alligator Tail MeatSteamed Mussel Fillet VS Fried Alligator Tail MeatSteamed Mussel Fillet VS Alpaca Loin SteakSteamed Mussel Fillet VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories172 kcal
Water
80%
Fiber0g
Total35.0g
Protein
24g(69%)
Fats
4g(11%)
Carbohydrates
7g(20%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, steamed mussel fillet supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in Vitamin B12, it plays a crucial role in nerve function and the production of DNA and red blood cells.
✓Contains omega-3 fatty acids which are beneficial for heart health and may reduce inflammation.
✓Low in calories and fat, it can aid in weight management while providing essential nutrients.

Possible Risks & Side Effects

!Individuals with shellfish allergies should avoid mussels as they can trigger severe allergic reactions.
!Mussels may accumulate toxins from their environment, so sourcing from reputable suppliers is essential.

How to Prepare & Consume

Best enjoyed steamed to retain nutrients; serve with lemon or herbs for added flavor.

Smart Selection & Storage

How to Select

Choose mussels that are tightly closed and have a fresh sea smell. Avoid any that are cracked or open.

How to Store

Store mussels in the refrigerator in a bowl covered with a damp cloth and consume within 2-3 days.

Myths vs Realities

MythMussels are high in cholesterol.+
RealityMussels are low in saturated fat and cholesterol compared to many meats, making them a heart-healthy choice.
MythAll mussels are toxic.+
RealityWhile some mussels can accumulate toxins, those harvested from clean waters are safe to eat.
MythYou should only eat mussels in months with an 'R'.+
RealityModern farming and refrigeration allow for safe consumption of mussels year-round.

Healthy Recipes

Mediterranean Steamed Mussel Fillet Salad

A refreshing salad featuring steamed mussel fillets tossed with vibrant Mediterranean vegetables and a zesty lemon dressing.

Ingredients
  • 200g steamed mussel fillets
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine cherry tomatoes, cucumber, red onion, and olives.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Add the steamed mussel fillets to the vegetable mixture, drizzle with dressing, and toss gently. Garnish with parsley before serving.

Spicy Mussel Fillet Tacos

Delicious tacos filled with steamed mussel fillets, topped with a spicy avocado salsa for a healthy twist.

Ingredients
  • 200g steamed mussel fillets
  • 4 small corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, minced
  • 1 tbsp lime juice
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. In a bowl, combine avocado, tomatoes, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Fill each tortilla with steamed mussel fillets and top with spicy avocado salsa. Garnish with cilantro.

Coconut Curry Steamed Mussel Fillet Bowl

A comforting bowl of steamed mussel fillets in a creamy coconut curry sauce served over brown rice.

Ingredients
  • 200g steamed mussel fillets
  • 1 can coconut milk
  • 1 tbsp red curry paste
  • 1 cup spinach
  • 1 cup cooked brown rice
  • 1 tbsp fish sauce
  • 1 tsp lime juice
  • Fresh basil for garnish
Instructions
  1. 1. In a saucepan, heat coconut milk and red curry paste over medium heat until combined.
  2. 2. Add spinach and steamed mussel fillets, cooking until heated through.
  3. 3. Serve over brown rice, drizzle with fish sauce and lime juice, and garnish with fresh basil.

Garlic and Herb Mussel Fillet Quinoa

A protein-packed quinoa dish featuring steamed mussel fillets sautéed with garlic and fresh herbs.

Ingredients
  • 200g steamed mussel fillets
  • 1 cup cooked quinoa
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
  2. 2. Add steamed mussel fillets and cook for 2 minutes, then stir in cooked quinoa, parsley, dill, salt, and pepper.
  3. 3. Serve warm, garnished with additional herbs if desired.

Lemon Herb Steamed Mussel Fillet Pasta

A light and zesty pasta dish featuring steamed mussel fillets, fresh herbs, and a lemony sauce.

Ingredients
  • 200g steamed mussel fillets
  • 200g whole wheat spaghetti
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 lemon, zested and juiced
  • 1/4 cup fresh basil, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Cook spaghetti according to package instructions and drain.
  2. 2. In a skillet, heat olive oil and sauté garlic until golden, then add steamed mussel fillets.
  3. 3. Toss in cooked spaghetti, lemon zest, lemon juice, basil, salt, and pepper. Serve immediately.

Mussel Fillet and Vegetable Stir-Fry

A quick and healthy stir-fry with steamed mussel fillets and colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 200g steamed mussel fillets
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • 1 tsp garlic, minced
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
  2. 2. Add bell peppers and broccoli, stir-frying until tender-crisp.
  3. 3. Stir in steamed mussel fillets and soy sauce, cooking until heated through. Serve over brown rice.

Mussel Fillet Stuffed Avocado

A nutritious and filling dish featuring creamy avocado halves stuffed with steamed mussel fillets and a tangy dressing.

Ingredients
  • 200g steamed mussel fillets
  • 2 ripe avocados, halved and pitted
  • 1/4 cup Greek yogurt
  • 1 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • Salt and pepper to taste
  • Chopped chives for garnish
Instructions
  1. 1. In a bowl, mix Greek yogurt, lemon juice, Dijon mustard, salt, and pepper to create the dressing.
  2. 2. Gently fold in steamed mussel fillets.
  3. 3. Spoon the mixture into avocado halves and garnish with chives.

Mussel Fillet and Sweet Potato Cakes

Crispy and flavorful cakes made with steamed mussel fillets and sweet potatoes, perfect for a healthy appetizer.

Ingredients
  • 200g steamed mussel fillets
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 1/4 cup green onions, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine mashed sweet potato, steamed mussel fillets, breadcrumbs, egg, green onions, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides. Serve warm.

Mussel Fillet and Spinach Stuffed Bell Peppers

Colorful bell peppers filled with a savory mixture of steamed mussel fillets and spinach, baked to perfection.

Ingredients
  • 200g steamed mussel fillets
  • 4 bell peppers, halved and seeded
  • 1 cup fresh spinach, chopped
  • 1/2 cup cooked quinoa
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix steamed mussel fillets, spinach, quinoa, feta, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Bake for 25-30 minutes until peppers are tender.

Frequently Asked Questions (FAQ)

Are steamed mussels safe to eat?

Yes, when sourced from clean waters and cooked properly, steamed mussels are safe to eat.

How do I know if mussels are fresh?

Fresh mussels should be closed or close when tapped; discard any that remain open.

Can I eat mussels if I'm allergic to shellfish?

No, if you have a shellfish allergy, you should avoid mussels and other shellfish.

What are the health benefits of mussels?

Mussels are high in protein, low in fat, and rich in essential nutrients like Vitamin B12 and iron.

How should I store fresh mussels?

Store fresh mussels in a bowl covered with a damp cloth in the refrigerator and consume within a couple of days.

Can I freeze steamed mussels?

Yes, steamed mussels can be frozen for up to three months; ensure they are stored in an airtight container.

What is the best way to cook mussels?

Steaming is the best method to cook mussels, preserving their flavor and nutrients.

How many calories are in steamed mussels?

There are approximately 172 calories in a 100g serving of steamed mussel fillet.

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Comparisons
Steamed Mussel Fillet vs Abalone Steamed Mussel Fillet vs Alligator Tail Steamed Mussel Fillet vs Alligator Tail Meat
Nutrients
Protein in Steamed Mussel Fillet Calories in Steamed Mussel Fillet Vitamin-c in Steamed Mussel Fillet Magnesium in Steamed Mussel Fillet
Featured Guides
Health Benefits of Steamed Mussel Fillet Healthy Recipes with Steamed Mussel Fillet