The growing interest in mussels results from several very specific phenomena that have clearly changed the way Poles look at seafood in recent years. The strongest impulse turned out to be the trend of healthy eating – mussels have an exceptionally high “nutritional density”, i.e. a large amount of valuable ingredients in relation to calories. They provide high-quality protein, vitamin B12, iron, selenium and natural omega-3 acids, which is why they can be considered one of the most nutritious products of marine origin.
In 2025, the European Food Safety Authority (EFSA) in its report “Sustainable Aquaculture in the EU” emphasized that mussels are among the cleanest and most sustainable sources of protein in Europebecause they do not require feeding and filter the water in which they live.
Another important factor is a change in cooking style. Social media – especially TikTok and Instagram – have increased the popularity of simple recipes mussels in wine, pasta with seafood or mussels in tomato sauce. Short cooking videos showed that preparing mussels does not require advanced skills. It is worth adding that Poles returning from Portugal, Spain, Italy or France they want to recreate the flavors known from holidaysand mussels are one of the easiest ways to bring the Mediterranean diet into your own kitchen.
The most popular species of mussels include:
- edible mussels,
- mule,
- scallops,
- oysters.
Each of them offers a different flavor profile and culinary potential. The mussels stand out delicate, slightly sweet meat and are the basis of many European dishes, while scallops are prized for creamy structure and subtle aromawhich goes perfectly with butter and white wine. Oysters are more demanding in preparation, but they have gained a group of loyal enthusiasts in Poland who appreciate their mineral taste and high zinc content.
With the growing culinary awareness of Poles, the interest in fresh mussels is also increasing. Their availability in the country has improved thanks to regular deliveries from France, the Netherlands and Irelandand retail chains introduce them seasonally – usually at a price PLN 20-30 per package. Fresh mussels appear on sale mainly autumn and winterwhen European farms achieve the best quality, while in the off-season frozen, cooked or vacuum-packed versions dominate.
Mussels are one of the cheapest seafood available in Europe, and their price – even in ready-made, cleaned forms – is more attractive compared to premium fish or shrimps. There are mainly two groups of products available in Polish stores: cooked or marinated mussels and fresh or frozen mussels. The first category includes molluscs that have been thermally treated and placed in cans or jars, often imported from Spain, Portugal or France. These types of products have a long shelf life, retain their distinctive flavor and are perfect as a quick addition to salads, pasta or tapas.
Another group that mule – most often You eat mussels and related species – which go to during the season hypermarkets, fish shops and specialty delicatessens. They are distinguished by a soft structure and intense aroma, and their preparation takes only a few minutes. The differences between varieties mainly concern taste and texture, but the nutritional values remain similar. It is worth looking for the best fresh mussels in places that specialize in seafood and have regular deliveries from France, the Netherlands or Ireland.
Prices depend on the type and form: in Lidl, cooked mussels cost approx PLN 14.99 for 350 gfresh mussels approx PLN 16.99/kgand in Biedronka, fresh mussels appear at a similar price. In premium delicatessens, oysters command a price PLN 20-30 per piecewhich is due to their delicacy and short durability. At fish markets in Gdańsk and Warsaw you can buy mussels delivered straight from the ports, and the average price ranges from PLN 15 and PLN 25/kg. Mussels are the cheapest, and scallops belong to the premium segment. It is worth remembering that in Mediterranean countries they will be lower thanks to local fishing, while in Poland import costs increase the final rate.
The mussels deliver on average from 10 to even 24 g complete proteinwhich supports muscle regeneration, as well iron, selenium, iodine, zinc, magnesium and vitamins B12 i D. This set of nutrients translates into better concentration, stable energy levels and faster regeneration after exercise.
In addition, mussels also have an exceptionally high content long-chain fatty acids EPA and DHAwhich stabilize the heart rhythm, reduce inflammation in blood vessels, improve nerve conduction and build the structures of brain cell membranes. A study by the University of Stirling and Deakin University, published in the journal Nutrients in 2019, showed that People who ate mussels three times a week for two weeks saw an increase in the omega-3 index in their blood. This is one of the most tangible evidence that mussels actually increase the level of EPA and DHA in the body.
According to the publication Farmed Mussels: A Nutritive Protein Source, Rich in Omega-3 Fatty Acids, with a Low Environmental Footprint w 100 g of mussel meat contains on average 300 to 800 mg of omega-3 acids. This range is comparable to the best oily fish, so mussels are among the richest natural sources of these compounds. It is also worth adding that mussels provide omega-3 in the phospholipid form, which is characterized by high bioavailability, i.e. easy to be absorbed and used by the body.
Bioactive peptides present in mussels have effects that go far beyond the traditionally understood nutritional value of seafood. In a review published in 2025 Future Journal of Pharmaceutical Sciences peptides isolated from mussels have been described modulate activity proteins responsible for inflammatory reactionsreducing chronic inflammation, considered one of the main factors in the development of lifestyle diseases. They also neutralize excess free radicals, i.e. reactive molecules that damage cellsthereby supporting the oxidative balance and protecting tissues against oxidative stress. Scientists also point out that peptides from mussels can inhibit the activity of enzymes responsible for narrowing blood vessels, which helps maintain normal blood pressure.
It is also worth knowing that the collagen present in mussel meat has a unique feature: occurs in a naturally “relaxed” form, so the body absorbs it much easier than collagen from the meat of land animals. The structure of tissues consists primarily of type I and V collagen, the same forms that build skin, tendons and blood vessels. During a short heat treatment, collagen fibers are partially hydrolyzed, which increases their bioavailability – therefore, even a small portion of mussels can actually support tissue regeneration, skin elasticity and joint condition. This “marine collagen” is also a valuable source of amino acids, such as: like glycine and prolinecrucial for the reconstruction of collagen fibers in the body.
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Assessing the freshness of mussels is the first and most important stage, which determines both the taste and safety of the dish. It is best to choose specimens with closed shells – this is a natural signal that the mollusk is alive. If the earcup is slightly ajar, just gently tap its surface: it should close within a few seconds. This is a defensive reflex that indicates the good condition of the mussels.
Then rinse the mussels thoroughly under cold water to remove sand, small impurities and the so-called brodyi.e. fibrous fragments with which mollusks attach to rocks. It is also worth paying attention to the smell – fresh mussels smell of the sea, not fish. Only after such preparation can you proceed to thermal processing.
We should cook mussels only for a few minutesbecause longer heat treatment makes the meat harder and valuable ingredients – especially omega-3 acids – degrade. The most effective technique is steaming, which retains minerals and keeps the meat juicy. It is equally popular quick cooking in white wine with garlic and parsley – the flavors penetrate the shell and the nutrients remain inside instead of going into the water.
Addition lemon and olive oil increases the bioavailability of iron and supports the absorption of EPA and DHA, which makes the dish more valuable in terms of health. Mussels are exceptionally good at socializing fresh vegetables, wholegrain pasta or delicate sauces. In just a few minutes, a filling dish is created, full of nutritional value and perfect for a light and at the same time energetic meal.
Sources: Terazgotuje.pl, MDPI, NIH
