
Varieties
The blue mussels native to the Pacific Northwest may be wild-gathered or farmed. You can tell them apart because wild mussels are rough, while farm-raised muscles have a clean, smooth shell. Green mussels from New Zealand are larger. Mussels are sold live, frozen whole, as frozen or canned meat, sometimes smoked.
Preparation, uses, and tips
Inspect mussels to make sure they are tightly closed. Just before cooking, clean wild mussels by scrubbing with a stiff brush and pulling off the beard with a quick tug. Cultivated mussels need only be rinsed in cold water. To remove meat, either steam open or pry shells open and pick out meat.
Steaming
Place 1/4-inch (0.635cm) water (wine and seasoning optional) in the bottom of a large pan, and add mussels. Bring water to a boil, reduce heat, and simmer until shells open (four to five minutes). Throw away mussels that don’t open. Serve mussels in bowls with broth.
Pan-frying
Heat frying pan, then add butter or oil. Add mussel meat and sauté until brown, about two to three minutes.
Nutritional Highlights
Mussels (cooked, moist heat), 3 oz. (84.9g)
Calories: 146
Protein: 20g
Carbohydrate: 6.3g
Total Fat: 3.8g
Fiber: 0.0g
*Excellent source of: Selenium (76mcg), and Vitamin B12 (20mcg)
*Good source of: Zinc (2.3mg), and Folate (64mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Mussels are not a source of omega-3 fatty acids.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
