Three ounces of mussels contains 146 calories, 20.2g of protein, 3.8g of fat, and 6.3g of carbohydrates. Three ounces is about 85 grams.

They are good source of omega 3 fats which are essential for heart and brain health. Other minerals and nutrients which you can obtain from mussels are; vitamin B12, iron, manganese, and selenium. They’re also good source of vitamin C, thiamine, riboflavin, phosphorus, and zinc.

INGREDIENTS Serves 2 as main meal, 4 as starters

• Mussels, 500g
• Garlic (as much as you can handle), I use 8 cloves, smashed with the back of knife then rough chopped. I like the bite.
• Shallots, 2, finely chopped.
• Chili padi (as much as you can handle), I use 5, roughly chopped
• Balsamic vinegar, quarter cup
• Salt and pepper to taste
• Butter, a good sized knob. I use salted, you may use unsalted or demi sel.
• Juice from half a lemon
• Olive oil
• Parsley for garnish

METHOD

• In a saucepan, drizzle some olive oil, enough to cover the pan.
• Saute the garlic, shallots and chili. Season with salt and pepper.
• When fragrant but before the garlic burns, (you will know when your nose tells you), add in the balsamic vinegar.
• Then add in the mussels. Salt and pepper. Cover the pan and shake. This is when the mussel releases its own juices, and melds together with the garlic, chili to make tasty sauce,
• Turn off the flame after five minutes.
• Toss in the butter and squeeze the lemon juice, taking care that the pips do not join the mussel. Shake the pan to mix.
• Toss in the parsley and serve.

Suggestions:

• Mop up the sauce with bread. I like baguette best but a focaccia works just as well.
• French fries. The French love their moules et frites. I love them too. Goes well with a Belgian Trappiste.
• With pasta.