Mussels

Long a favorite delicacy in Europe, mussels are gaining popularity in the United States.

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Mussels are slender black bivalve mollusks with a blue inner shell. They live attached to rocks and other hard surfaces along coastal areas in many parts of the world. Their delicately flavored but somewhat chewy flesh ranges from cream to orange in color. Long a favorite delicacy in Europe, mussels are gaining popularity in the United States. Today they are cultured in net bags or on ropes suspended from rafts floating on the water.

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.

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.

Availability

Live mussels are available October through May.

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.

Health benefits and concerns

Hives

Allergy to foods and food additives is a common cause of hives, especially in chronic cases. Shellfish are among the many foods reported to trigger hives most often. Numerous clinical studies demonstrate that diets that are free of foods or food additives that commonly trigger allergic reactions typically produce significant reductions in symptoms in 50–75% of people with chronic hives. People with hives should investigate the possibility that food allergies are causing their problem by consulting with a doctor.

Liver cirrhosis

Some people with cirrhosis and impaired bile flow (such as in Wilson’s disease or PBC) can have an excess amount of copper accumulate in the liver. If laboratory tests confirm copper excess, most doctors would recommend avoiding shellfish, which is rich in copper, along with recommending medical treatment to reduce copper stores.

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. 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.