Learn how to make great mussels from start to finish
Best to buy
Look for fresh mussels that smell clean, like the ocean, with tightly closed shells.
Store it safely
Refrigerate mussels in a bowl covered with a damp towel. Never store mussels in water or in an
airtight container—either method will kill them. Cook mussels as soon as possible, but
keep for up to a week.
Quick & easy recipe
In a large saucepan, boil mussels in white wine. Reduce heat to a simmer until shells open;
discard unopened mussels. Serve in a bowl with broth.
Power food
Mussles are an excellent source of selenium and vitamin B12 and a good source of zinc and
folic acid.
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.
Buying and storing tips
Quality mussels are easy to recognize. Fresh mussels smell clean, like the ocean, and the
shells of live mussels are tightly closed. If the mussel is slightly open (no more than
1/4-inch or 0.635cm), tap the shell, and a healthy mussel will close it within 30 seconds.
Refrigerate mussels in a bowl, and cover with a damp towel. Never store mussels in water or
in an airtight container—either method will kill them. Mussels should be cooked as soon
as possible, but keep for up to a week.
To freeze, remove mussel meat from shells and wrap in freezer paper or plastic, then
over-wrap with a plastic bag. Store for up to two months.
To thaw, place mussels in refrigerator overnight. To thaw more quickly, wrap mussels in
waterproof plastic and place in a sink with cool running water, allowing about 30 minutes per
pound (about 454g). For fastest thawing, use the defrost cycle of your microwave allowing 3 to
5 minutes per 1/2 pound (227g). Let stand for 3 minutes.
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.
Nutrition Highlights
Mussels (cooked, moist heat), 3 oz. (85g)
Calories: 146
Protein: 20g
Carbohydrate: 6g
Total Fat: 4g
Fiber: 0g
*Excellent source of: Iron (5.71mg), Manganese (5.78mg), Phosphorus (242.25mg), Riboflavin (0.36mg), Selenium (76.16mcg), and Vitamin B12 (20.40mcg)
*Good source of: Folic Acid (64.60mcg), Niacin (2.55mg), Thiamin (0.26mg), Vitamin C (11.56mg), and Zinc (2.3mg)
*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.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
