Anti-Aging Powers of Mussels

I like mussels and I was  so psyched to learn how much of a nutritional punch they packed.  One 3 ounce serving of shelled mussels contains  an entire daily supply of selenium and 3X  the RDA for vitamin B12.  But wait there’s  more .  That little serving  offers 10 grams of  protein at a mere 70 calories and mussels  have less cholesterol than  any other shellfish.  And I’ve saved the best for last–  3 ounces of mussels  have almost a gram of those anti-aging omega-3 fatty acids–  2-3x the amount of  most  fish including sole, haibut, cod, shrimp and clams.    And then there is the price.  Mussels are  just about the most affordable of all fish, currently just $3.99/lb at the new Fairway that just opened in my hood. 

Mussels can be steamed in a seasoned  broth, added to soups or served  over pasta.  They are really simple to cook, but there are a few things you should know before you start:

1. Make sure that the shells are closed and intact when you buy them. Broken and/or open  shells can mean that the mussel is dead-  and dead mussels can  make  you sick.

2. Buy about 3/4 pound of mussels  per serving

3. When you get them home, rinse  them off  in cool water, gently transfer to a deep bowl, cover with plastic wrap and poke about a dozen air holes in the plastic.  This will allow them to breathe so they won’t die  before you will cook them that night.

Here’s a super easy recipe that I adapted from “Barefoot in Paris”  by Ina Garten.  In addition to the mussels, its packed with  antioxidants from olive oil, garlic, onions, tomatoes and wine.

Ingredients:

2 pounds of mussels

2 tablespoons of olive oil

1 cup chopped onions

4 cloves of garlic, chopped

1/2 cup canned plum tomatoes, drained

1/4 cup parsley

1 cup white wine

Directions:

1. Heat  olive oil in a large pot  and saute  onions for 5 minutes.  Then add garlic and cook for another 2 minutes

2.  Add the tomatoes, parsley,  wine and a few turns of freshly grated black pepper.

3.  Add mussels, stir, cover pot and cook for 8 minutes– until all the mussels have opened.  ( toss  any that remain shut).  Pour the mussels and that incredible broth into bowls  and serve with a big chunk of  whole wheat italian bread.  Serves two hungry people.  How easy it that?

Note:  There is no added  salt to the recipe.  Mussels in their natural state have  about 250 mg of sodium  per serving —  more than enough to flavor it and just about the limit for a healthy serving.

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