According to research by Spanish scientists, which were published in the journal Nutrients in 2019, mussels are an important source of most elements, covering almost 70% of the daily demand for selenium, 30-35% on molybdenum, zinc and cobalt and about 15% on iron.
Mussels, i.e. Edible mounts of the kind Mytilus (most often Mytilus edulis the Mythilus galloprovinciisis), they are sea mussels with black and blue shells that hide delicate, sweet meat. Their taste combines a subtle note of the sea with a creamy, slightly rubber consistency. Mussels made of cool Atlantic waters are more compact, while those from the Mediterranean delight with velvet. The differences result from the temperature of the water and plankton diet, which mussels filter from the environment.
We will buy fresh mussels at larger fish market. Sellers store them in buckets of sea water. In supermarkets we will more often meet frozen mussels, vacuum packed. Their taste will not change, provided that we slowly defrost them in the fridge for 8-12 hours, without violating the packaging.
Let’s check the shells before preparing. Closed or reacting to a slight tap are safe; Open or damaged should be thrown to avoid the risk of food poisoning.
In 100 g of cooked mussels is located from 12 to 24 g high quality proteinwhich makes them a great choice for active people and who care about the figure. They also include 2.4 to 6.7 mg of well -absorbed ironwhich, supported by the presence vitamins C and B12effectively prevents anemia.
The study conducted in 2019 by Spanish scientists in 2019 confirms that in the mults iron reaches a concentration of 2.4 to 4.6 mg per 100 g. Low calorie (86-172 Kcal of 100 g), Minimum fat content (1.5-4.6 g) and cholesterol (below 30 mg) make mussels to heart-friendly.
Mules are also one of the best selenium sources (about 90 mcg per 100 g) that has antioxidant, and zinc (about 2.7 mg per 100 g), supporting immunity. Vitamin B12, magnesium and omega-3 fatty acids (about 0.83 g per 100 g according to USDA) support the health of the brain, muscles and cardiovascular system, reducing inflammation and improving the lipid profile of blood. Although omega-3 occurs in smaller ones than in fatty fish, their regular consumption contributes to reducing the risk of heart disease.
Equally impressive is the ecological profile of the Music. As indicated by EU Aquaculture Assistance Mechanism from 2023their breeding does not require feed or fresh water, and the mussels themselves improve the quality of sea watersfiltering excess nutrients. According to data from 2023, published by The Fish Site, the coal trace of the mussels is only 0.6 kg CO₂E per kg of meat, compared to 19 kg for beef. This makes the mussels not only a tasty but also responsible choice.
Mula preparation is an art that requires diligence, but the effect is worth effort. First, they must be thoroughly cleaned: soak in salted water for 20-30 minutes, remove the “hair” bisior and reject open shellsthat do not close after knocking. Then you can devote yourself to culinary creativity.
Fry finely chopped onion and 2-3 cloves of garlic on the hot oil. Pour 150 ml of dry white wine, add a can of cut tomatoes and season with salt, pepper and a pinch of chili or saffron. Put in cleaned mussels, cover and cook on high heat for 5-7 minutes until the shells open. Unopened. Sprinkle the dish with fresh parsley, sprinkle with lemon juice and serve with a crunchy baguette or garlic croutons, ideal for dipping in sauce.
Do not be afraid to reach for the mussels with your fingers – this is the most natural way. Use a fork or an empty shell as a pinch to extract the meat. Put the empty shells on a separate plate, and rinse your fingers in a bowl of water and lemon between bite. Mules also taste delicious in cream, herbal sauces or curry – their delicate meat allows countless variations.
Sources:
terazgotuje.pl
Á. Rodríguez-Hernández, “Dietary Intake of Essential, Toxic, and Potentially Toxic Elements from Mussels (Mytilus spp.) in the Spanish Population: A Nutritional Assessment”, Nutrients2019.
