Steamed Mussel
Mytilus edulisClinical Encyclopedia
Steamed mussels are a nutritious seafood option, rich in protein and essential minerals, particularly iron and zinc. They are low in calories and high in water content, making them a healthy addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed with herbs and spices to enhance flavor while retaining nutritional value. Avoid overcooking to preserve texture and nutrients.
Smart Selection & Storage
Choose mussels that are tightly closed and have a fresh sea smell. Avoid any that are cracked or have an off odor.
Store mussels in a breathable container in the refrigerator and consume within 1-2 days for optimal freshness.
Myths vs Realities
MythMussels are high in cholesterol.+
MythYou should only eat mussels in months with an 'R'.+
MythAll mussels are toxic.+
Healthy Recipes
Mediterranean Steamed Mussels with Garlic and Herbs
A flavorful dish featuring steamed mussels infused with garlic, fresh herbs, and a splash of white wine, perfect for a light yet satisfying meal.
- 2 pounds fresh mussels, cleaned
- 4 cloves garlic, minced
- 1 cup dry white wine
- 1/4 cup fresh parsley, chopped
- 1 tablespoon olive oil
- 1 teaspoon red pepper flakes
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add white wine, red pepper flakes, salt, and pepper; bring to a simmer.
- 3. Add mussels, cover the pot, and steam for 5-7 minutes until mussels open. Stir in parsley before serving.
Coconut Curry Steamed Mussels
A delightful fusion of flavors, these mussels are steamed in a creamy coconut curry sauce, offering a healthy twist on traditional curry dishes.
- 2 pounds fresh mussels, cleaned
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 tablespoon ginger, grated
- 1 lime, juiced
- Fresh cilantro for garnish
- 1. In a large pot, combine coconut milk, red curry paste, and ginger; bring to a gentle simmer.
- 2. Add mussels and cover the pot, steaming for 5-7 minutes until mussels open.
- 3. Finish with lime juice and garnish with fresh cilantro before serving.
Lemon Herb Steamed Mussels with Quinoa
A light and nutritious dish where steamed mussels are served over a bed of fluffy quinoa, dressed with lemon and fresh herbs.
- 2 pounds fresh mussels, cleaned
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 lemon, zested and juiced
- 1/4 cup fresh dill, chopped
- Salt and pepper to taste
- 1. Cook quinoa in vegetable broth according to package instructions.
- 2. In a separate pot, steam mussels with lemon juice, zest, salt, and pepper for 5-7 minutes until opened.
- 3. Serve mussels over quinoa and sprinkle with fresh dill.
Spicy Tomato and Basil Steamed Mussels
These mussels are steamed in a spicy tomato sauce with fresh basil, making for a vibrant and healthy dish that bursts with flavor.
- 2 pounds fresh mussels, cleaned
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon chili flakes
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
- 1. Sauté onion and garlic in a pot until translucent, then add diced tomatoes and chili flakes.
- 2. Simmer for 10 minutes, then add mussels and cover to steam for 5-7 minutes until opened.
- 3. Stir in fresh basil and serve hot.
Ginger Soy Steamed Mussels with Bok Choy
A healthy Asian-inspired dish featuring steamed mussels with bok choy and a ginger soy sauce, perfect for a light dinner.
- 2 pounds fresh mussels, cleaned
- 2 cups bok choy, chopped
- 1/4 cup soy sauce
- 2 tablespoons ginger, grated
- 1 tablespoon sesame oil
- Green onions for garnish
- 1. In a pot, combine soy sauce, ginger, and sesame oil; bring to a simmer.
- 2. Add bok choy and mussels, cover, and steam for 5-7 minutes until mussels open.
- 3. Garnish with chopped green onions before serving.
Garlic Butter Steamed Mussels with Whole Wheat Bread
A classic dish where mussels are steamed in a rich garlic butter sauce, served with whole wheat bread for a wholesome meal.
- 2 pounds fresh mussels, cleaned
- 4 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1/4 cup parsley, chopped
- Whole wheat bread for serving
- 1. Melt butter in a large pot and sauté garlic until fragrant.
- 2. Add mussels and cover to steam for 5-7 minutes until opened.
- 3. Stir in parsley and serve with slices of whole wheat bread.
Steamed Mussels with Lemon and Fennel
A refreshing dish featuring steamed mussels with a hint of lemon and the aromatic flavor of fennel, perfect for a light meal.
- 2 pounds fresh mussels, cleaned
- 1 bulb fennel, sliced
- 1 lemon, juiced and zested
- 1 cup vegetable broth
- Salt and pepper to taste
- 1. In a pot, combine vegetable broth, fennel, lemon juice, zest, salt, and pepper; bring to a simmer.
- 2. Add mussels and cover to steam for 5-7 minutes until opened.
- 3. Serve hot with additional lemon wedges.
Thai Basil Steamed Mussels with Rice Noodles
A delicious Thai-inspired dish where steamed mussels are served over rice noodles and topped with fresh Thai basil.
- 2 pounds fresh mussels, cleaned
- 8 ounces rice noodles
- 1/4 cup fish sauce
- 1 tablespoon lime juice
- 1/4 cup Thai basil, chopped
- 1. Cook rice noodles according to package instructions and set aside.
- 2. In a pot, combine fish sauce and lime juice; bring to a simmer.
- 3. Add mussels and steam for 5-7 minutes until opened, then serve over rice noodles and top with Thai basil.
Chili Lime Steamed Mussels with Avocado Salsa
A zesty dish where steamed mussels are paired with a refreshing avocado salsa, perfect for a healthy summer meal.
- 2 pounds fresh mussels, cleaned
- 1 lime, juiced and zested
- 1 teaspoon chili powder
- 1 avocado, diced
- 1/4 cup red onion, diced
- Salt and pepper to taste
- 1. In a pot, combine lime juice, zest, chili powder, salt, and pepper; bring to a simmer.
- 2. Add mussels and cover to steam for 5-7 minutes until opened.
- 3. Serve with diced avocado and red onion mixed together as salsa.
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 many calories are in steamed mussels?
There are approximately 172 calories in 100 grams of steamed mussels.
What nutrients do steamed mussels provide?
Steamed mussels are rich in protein, vitamin B12, iron, and zinc.
Can I eat mussels if I have a shellfish allergy?
No, individuals with shellfish allergies should avoid mussels and other shellfish.
How should I store leftover steamed mussels?
Store leftover steamed mussels in an airtight container in the refrigerator and consume within 1-2 days.
What is the best way to cook mussels?
Steaming is one of the best methods as it retains moisture and nutrients while enhancing flavor.
Are mussels sustainable seafood?
Yes, mussels are considered a sustainable seafood choice when harvested responsibly.
How do I know if mussels are fresh?
Fresh mussels should be closed tightly; if they are open, they should close when tapped. Discard any that remain open.