From Ocean to Table: Everything You Need to Know About Mussels

by Oleg Nikitenko September 25, 2024

From Ocean to Table: Mussels 101

Mussels are one of the most nutritious, versatile, and sustainable types of seafood available today. Packed with protein, rich in omega-3 fatty acids, and loaded with essential vitamins and minerals, mussels are a nutritional powerhouse. Their briny, delicate flavor makes them a favorite among seafood lovers, while their eco-friendly farming practices make them a top choice for those looking to reduce their environmental impact.

In this comprehensive guide, we’ll cover everything you need to know about mussels—from their journey from ocean to table to the immense health benefits they offer. You’ll also learn how to select, prepare, and cook mussels for maximum flavor and nutrition. Whether you're a seasoned seafood lover or a curious beginner, you'll see why mussels deserve a regular spot in your meal planning.

Nutritional Powerhouse: Why Mussels Should Be a Staple in Your Diet

Mussels aren't just delicious—they pack a nutritional punch that rivals many other seafood options. Let’s break down the key nutrients that make mussels a superfood.

1. High-Quality Protein, Low in Fat

A 3-ounce serving of mussels provides about 20 grams of high-quality protein, which is essential for muscle repair and overall body function. Despite being rich in protein, mussels are low in fat, with only about 4 grams per serving, making them a healthy addition to any diet.

2. Rich in Omega-3 Fatty Acids

Mussels are an excellent source of omega-3 fatty acids, specifically EPA and DHA, which are vital for heart and brain health. These essential fats help lower inflammation, reduce the risk of heart disease, and support cognitive function. In fact, omega-3-rich seafood like mussels is recommended by the American Heart Association, which advises eating omega-3-rich seafood at least twice a week.

Order fresh, sustainably sourced mussels from Global Seafoods and start adding this nutritional powerhouse to your meals.

3. Packed with Essential Vitamins and Minerals

Mussels are also rich in key vitamins and minerals, such as:

Vitamin B12: Essential for red blood cell formation and neurological function.
Iron: Helps combat anemia by supporting oxygen transport in the body.
Zinc: Critical for immune health and cell regeneration.
Selenium: A potent antioxidant that protects your cells from oxidative stress.

According to Dr. Michael Greger, a leading expert in nutrition, “Seafood like mussels is one of the best dietary sources of essential minerals such as zinc and selenium, making it a top choice for immune support and overall health.”

Health Benefits of Eating Mussels Regularly

Adding mussels to your diet can offer a variety of health benefits beyond their nutritional content. Here’s how mussels can improve your well-being:

1. Supports Heart Health

The omega-3 fatty acids in mussels help lower blood pressure, reduce inflammation, and decrease the risk of heart disease. Regular consumption of mussels, which are rich in these healthy fats, can promote better cardiovascular health.

2. Boosts Brain Function

DHA, a type of omega-3 fatty acid found in mussels, is crucial for brain health. It supports cognitive function, improves memory, and may help protect against neurodegenerative diseases like Alzheimer’s. Regular consumption of DHA-rich foods like mussels may improve mental clarity and overall cognitive health.

3. Enhances Immune Function

Zinc and selenium, both found in mussels, are key minerals that support a healthy immune system. Zinc helps regulate immune cell function, while selenium acts as an antioxidant, protecting your cells from damage. This combination can give your immune system a powerful boost.

Sustainable Seafood: Why Mussels Are an Eco-Friendly Choice

Mussels are one of the most environmentally sustainable seafood options available. Farmed mussels are grown on ropes in the ocean, using no feed, fertilizers, or chemicals. As filter feeders, mussels actually help clean the waters where they are farmed, making them a boon for marine ecosystems.

According to the Monterey Bay Aquarium’s Seafood Watch, mussels are considered a “Best Choice” for sustainable seafood. By choosing mussels, you not only enjoy delicious, nutrient-dense food but also support eco-friendly practices.

Ready to try sustainably sourced seafood? Shop for premium mussels, clams, geoduck, and more at Global Seafoods .

How to Select, Store, and Prepare Mussels

Choosing and preparing mussels correctly ensures that you enjoy the freshest, most flavorful experience possible.

1. Selecting Fresh Mussels

When buying mussels, look for ones that are tightly closed or that close when tapped. Mussels should have a clean, slightly shiny appearance and should not have any cracked shells. For the freshest options, order mussels directly from Global Seafoods , where sustainable sourcing is guaranteed.

2. Storing Mussels

Once you’ve bought your mussels, store them in the fridge covered with a damp cloth to maintain moisture. Avoid storing them in airtight containers since mussels need to breathe. It’s best to cook mussels within two days of purchase to enjoy their freshest flavor.

3. Cleaning Mussels

Before cooking, clean your mussels under cold running water and scrub off any debris. Remove the "beard" (the fibrous strands sticking out from the shell) by pulling it off with your fingers. Once cleaned, your mussels are ready to cook.

Delicious Mussel Recipes You Have to Try

Mussels are incredibly versatile and easy to prepare. Here are two classic mussel recipes that bring out the best in this flavorful seafood.

1. Classic Steamed Mussels in White Wine and Garlic

This is a go-to recipe for any mussel lover. The combination of garlic, white wine, and butter creates a fragrant broth that perfectly complements the briny sweetness of the mussels.

Ingredients:

2 pounds of fresh mussels
1 cup dry white wine
3 cloves garlic, minced
2 tablespoons butter
Fresh parsley, chopped

Instructions:

In a large pot, melt the butter and sauté the garlic until fragrant.
Add the white wine and bring to a simmer.
Add the mussels, cover, and steam for 5-7 minutes, until the mussels open.
Garnish with fresh parsley and serve with crusty bread.

You can order high-quality mussels from Global Seafoods to ensure the freshest flavors in your cooking.

2. Grilled Mussels with Lemon-Herb Butter

For a summer twist, try grilling mussels and finishing them with a zesty lemon-herb butter sauce. This recipe is perfect for BBQs and outdoor dining.

Ingredients:

2 pounds of mussels
4 tablespoons butter, melted
2 cloves garlic, minced
1 lemon, juiced
Fresh parsley, chopped

Instructions:

Preheat the grill to medium-high heat.
Grill the mussels directly on the grate until they open, about 5 minutes.
Drizzle the mussels with the lemon-herb butter and garnish with parsley.

Where to Buy Fresh Mussels and Other Seafood Online

To ensure the best quality mussels for your dishes, it’s important to purchase from a trusted source. Global Seafoods offers sustainably sourced, high-quality mussels that are perfect for any recipe. Additionally, you can explore their wide selection of premium seafood, including:

For more seafood cooking tips and ideas, be sure to visit the Global Seafoods YouTube Channel , where you'll find easy-to-follow video tutorials.

Conclusion: Mussels – A Nutrient-Dense Superfood You Need to Try

Mussels are a culinary and nutritional treasure that brings together flavor, sustainability, and health benefits in one versatile seafood. Whether steamed, grilled, or baked, mussels are a delicious way to boost your intake of essential nutrients like omega-3s, protein, and vitamins.

By incorporating mussels into your diet, you’re not only enhancing your meals but also supporting sustainable seafood practices. Explore the recipes above and discover why mussels are one of the ocean’s most valuable—and delicious—resources.