Jo Knows Nutrition by Joanne Nijhuis
STEAMED MUSSELS – EASY, AFFORDABLE & DELICIOUS
June 29, 2025 – Bring a touch of coastal charm to your table with one of the easiest seafood dishes you can make. Steamed mussels are a quick, nutritious and surprisingly easy dish that transforms humble shellfish into an elegant feast. With just a handful of fresh ingredients, you can impress family and friends at your next deck or dockside gathering without breaking the bank.
DID YOU KNOW?
Packed with protein, B12, iron and heart-healthy omega-3s, these tiny treasures are as delish as they are nourishing. In Canada, wild mussels are found mainly along the Atlantic coast in New Brunswick, Nova Scotia, Prince Edward Island, Newfoundland and Labrador. You can also find mussels along parts of the Pacific coast including British Columbia. Farmed mussels, with their low carbon footprint, are one of the most sustainable seafood options because they do not need feed. Instead, they filter plankton naturally from the water for their food source.
GARLIC & WHITE WINE STEAMED MUSSELS
INGREDIENTS
- 1 Kilogram (2.2 Pounds) fresh mussels, scrubbed and debearded
- 2 Tablespoons (30 mL) olive oil
- 4 cloves garlic, minced
- 2 shallots or 1 small white onion, finely chopped
- 250 mL (1 cup) dry white wine
- 2 Tablespoons (30 mL) fresh parsley, chopped
- 1 lemon, cut into wedges
INSTRUCTIONS
- Heat the olive oil in a large pot over medium heat. Sauté the garlic and shallots or onion until translucent.
- Add the mussels and white wine. Cover and steam for 5–7 minutes until the mussels open.
- Discard any unopened mussels. Sprinkle with the parsley and serve with the lemon wedges.
STEAMED MUSSELS IN TOMATO & BASIL BROTH
INGREDIENTS
- 1 Kilogram (2.2 Pounds) fresh mussels, scrubbed and debearded
- 2 Tablespoons (30 mL) olive oil
- 3 cloves garlic, minced
- 2 shallots or 1 small white onion, diced
- 398 ml (14 oz) can diced tomatoes
- 125 mL (½ cup) vegetable or fish broth
- 1 teaspoon (5 mL) dried oregano
- 2 Tablespoons (30 mL) fresh basil, chopped
INSTRUCTIONS
- In a large pot, heat the olive oil over medium heat. Sauté the garlic and shallots or onion until translucent.
- Stir in the tomatoes, broth, oregano and mussels. Cover and steam for 5-7 minutes until the mussels open
- Discard any unopened mussels. Stir in the fresh basil before serving.
THAI-STYLE STEAMED MUSSELS
INGREDIENTS
- 1 Kilogram (2.2 Pounds) fresh mussels, scrubbed and debearded
- 1 Tablespoon (15 mL) coconut or olive oil
- 1 Tablespoon (15 mL) fresh ginger, minced
- 1 stalk lemongrass, cut into 1-inch (2.5 cm) pieces
- 1 red chili, sliced or 1 teaspoon (5 ml) red chili flakes, optional
- 250 mL (1 cup) light coconut milk
- 1 Tablespoon (15 mL) fish sauce
- Juice of 1 lime
- 2 Tablespoons (30 mL) fresh cilantro, chopped
INSTRUCTIONS
- In a large pot, heat the oil over medium heat. Sauté the ginger, lemongrass, and chili or chili flakes for 2–3 minutes.
- Stir in the coconut milk and fish sauce and bring to a gentle simmer. Add the mussels.
- Cover and steam for 5–7 minutes until opened.
- Discard any unopened mussels. Add the lime juice and cilantro before serving.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com