Nutritious, sustainable seafood
Mussels are an eco-friendly, sustainable seafood that are extremely easy to prepare and cook.
They are very nutritious, high in protein and iron and contain plenty of those good Omega 3′s. Even better they’re low in fat, low in cholesterol and more importantly low in calories.
Like all good food products and for those of you that like to get into the real detail about food, here’s a table of Nutritional data:
| Per 100g/3.5oz (6 medium mussels) |
|
| Calories | 85 kj |
| Protein | 12 g |
| Carbohydrates | 2.5 g |
| Oil (fat) | 2.1 g |
| Omega 3 (ratio 3 - 6 is 13:5) | 0.5 g |
| Cholesterol | 27 mg |
| Calcium | 56 mg |
| Iodine | 0.065 mg |
| Iron | 7.0 mg |
| Phosphorous | 230 mg |
| Potassium | 270 mg |
| Selenium | 0.038 mg |
| Sodium | 429 mg |
| Zinc | 0.95 mg |
| Vitamin A | 0.05 mg |
| Vitamin D (D2 and D3) | 0.018 mg |
| Vitamin E (Tocophenol) | 1.9 mg |
| Vitamin B1 (Thiamin) | 0.009 mg |
| Vitamin B2 (Riboflavin) | 0.28 mg |
| Vitamin B12 | 0.009 mg |
| Vitamin 6 (Pyridoxine) | 0.19mg |
| Niacin | 1.4 mg |
| Pantothenate | <1.0 mg |
| Vitamin C | 4.4 mg |
| Source: New Zealand Crop and Food 2002 |
It’s not just about healthy hearts, the New Zealand Greenshell™ mussel is being recognised as an aid in joint mobility and general well-being.
However, the really great thing about mussels is they are so easy to prepare and cook.
Every quarter we’ll include a new recipe for you to try out. Let us know how you get on and what you thought by emailing us at recipes@hairymussel.co.nz
Mussel Recipe downloads
Here you can download PDF recipes.
No.1 Naked Hairies
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