Mussels with Chorizo & Tomato Recipe
If you’re working on your muscles in the gym but not working on eating mussels in your diet/nutrition then you’re missing out.
I love mussels. They might look daunting, and require a little care and attention when prepping but they’re worth it. Nothing can replace the taste of mussels. They’re a meaty, sealike protein, densely packed with minerals, and go incredibly well with tomato and summer produce.
The mussel recipe has a Mediterranean-like vibe with the inclusion of tomatoes, fresh basil, onion, garlic, and chorizo. It is one of my favorite summertime meals going. The recipe is light - there’s no pasta or carbs involved (you can choose otherwise). I don’t think the recipe needs it and allows you to savor and prioritize the start of the show = the mussels.
HOW TO COOK MUSSELS
I do admit that depending on how and where you buy mussels it can be intimidating. For instance, when I visit certain fishmongers or farmers’ markets, I come across a bag of mussels with hairy seaweed (beards) and also barnacles coming out of them. They might have sea odour to them or might be slightly open gasping for air (or just trying to see where they are).
But don’t be scared. Even when getting them from these places and in this state, it’s easier than it looks and doesn’t take long to clean, prep, and have ready.
Additionally, mussels are not always purchased in that rough state described above. Certain fisheries (the farms that grow mussels typically on ropes to the seafloor in cold waters) do a brief cleaning job to make it friendlier for the consumer to prep and cook. This is when the mussel exterior is shiny and has that beautiful dark/bluish color. In this condition, they likely have no barnacles and debris but they will still have a beard - which is the cytoskeleton (part of a carbohydrate-protein molecule) that was attached to the rope where it was growing. The beard is somewhat like a placenta.
It is highly recommended to remove this beard as it is not fairly pleasant to consume. All that you will need to do is place the mussels in a bowl of water. You can let them sit there for 20 minutes anyway as it is a good strategy to remove any excess saltiness. But whilst you do this - you can run your finger along the shell where the two shells meet and find out if there is a barnacle there. If there aren’t any barnacles, then just place them in a bowl. As for the remaining cleaning to do, if there is a beard then pull on it and the beard will pull out; disregard it and place it in the bowl whilst you work through them all.
This is really the only laborious part of prepping mussels. 90% of the mussels you buy would have been somewhat cleaned and ready to cook.
WHERE TO BUY MUSSELS:
As mentioned above, mussels can be found in fishmongers, in supermarkets (typically the frozen section, all prepped and ready to go), fish counter (my preferred place - they’re fresh, typically cleaned minus beard pulling), in a vacuum packet sometimes with a sauce which you microwave or boil in a bag (my least favorite), online fishmongers or grocery stores. Finally, you can buy tinned or jarred mussels which are cooked but usually in a brine or vegetable oil. They don’t really taste the same to be honest, even if you purchase the tinned version with the extra virgin olive oil.
HOW TO TELL IF YOUR MUSSELS ARE FRESH:
Fresh is best with mussels.
A cool cooking tip to see how fresh they are: place the mussels in a bowl of cold water. Let them sit for a moment. If they float at the top, that’s the sign that they are not as fresh as you think they are. If they sink it’s a good clue.
Other ways to check your mussels are fresh?
When purchasing, you might notice some of them are peeping out; slightly open. Simply press together the shells of any that are open or gently shake them. If the shell doesn't close, the mussel is dead and should be discarded. Additionally, any with broken shells should be discarded. The mussels which closed after you pressed or shook lightly are still alive and good to go.
Additionally, use your nose and smell - if it smells acidic, foul, or fermented, it is definitely not a good idea to risk it.
HOW TO STORE MUSSELS AT HOME
A lot of people think you need to immerse mussels in water to keep them alive. This is not true. You should consume mussels as soon as possible. I personally like to cook within 2 days of purchasing the latest. When I purchase my mussels, I place them in a bowl and keep them snug whilst sometimes placing a tea towel or cloth over the top just to keep them damp and moist. They don’t need to be submerged in water.
Additionally, when preparing mussels or clams. I see a lot of people place them in a bowl of water for 30 minutes prior. This is fine - you’re trying to remove any impurities in the mussel. There is no harm in this method. The issue I find is adding salt to the bowl. The added sodium chloride if too concentrated and exposed too long can actually cause your mussels to die. Just be cautious of this tactic.
WHAT ARE THE HEALTH BENEFITS OF MUSSELS?
Mussels are a fantastic source of protein - the building blocks for DNA, RNA, and enzymes. Mussels are a great source of essential fatty acids - the omega 3’s such as DHA and EPA which are important for the cell membrane fluidity and electrical potential of the nervous system. Consuming whole food sources like mussels voids the need of using any additional fish oil supplement- if consuming a few servings across the week.
Additionally, mussels are packed full of micronutrients such as iron, selenium, zinc, and vitamin B12. In a recent 2022 review study “Priority Micronutrient Density in Foods” mussels being a bivalve, were ranked in the top 5. 1
Further to this point a 2021 article in Nutrients, the authors concluded “Mussel production has a relatively low GHG production and does not put undue pressure on land or freshwater supplies” and also stated “are a sustainable source of high-quality protein, long-chain omega-3 fatty acids, phytosterols, and other key micronutrients such as B-12 and iron.” 2
A UK-based study in 2019, in Nutrients with the compelling title - Mussel Consumption as a "Food First" Approach to Improve Omega-3 Status - showed that in 2 weeks, 3 servings of mussels per week for their lunchtime meal was "sufficient to moderately improve the omega-3 index and whole blood DHA + EPA content in young healthy adults.” 3
ANY HEALTH CONCERNS WITH SHELLFISH CONSUMPTION
I believe that in all foods there will be some minor exposures to toxins whether that’s from organic or not, grass-fed and finished beef. There are going to be some tracers of pollutants no matter how “healthy” your diet is and it also depends on where you live and where your food was grown, the season, and the nearby agricultural area affecting water runoff. The sea is also polluted as much as our skies and soil. The hydrolysis (water) cycle makes sure everything is circulated around the planet in some shape or form in time.
A few studies have dived into shellfish and their environmental toxic load.
A French study in 2011, noted that “Detections for PCBs and dioxins in shellfish were far below the regulatory thresholds in oysters (< 0.6 pg g-l), mussels (< 0.6 pg g-1), and king scallops (< 0.4 pg g-1).” However, there should be continued effort and monitoring of high consumers “as illustrated by the high concentration reported for arsenic (in urine) of high consumers of seafood products from the CALIPSO study.” I would add it’s better to have arsenic leaving your body in the urine than staying in the body. Additionally, it’s very difficult to accurately establish direct causation in these studies similar to nutritional science “it is not possible to attribute a high body burden specifically to shellfish consumption even if seafood is a major dietary contributor of any contaminant, e.g., arsenic and mercury”. 6
This is due to the multiple sources of exposure from prenatal, drinking water, other foods, dental and hygiene products, modern city living, and much more.
A Spanish population-based review study concluded: “According to the results of this study, a moderate consumption of mussels can be recommended as a valuable and safe source of trace elements”. The researchers noted that “canned mussels were the ones that presented the lowest concentrations of these toxic elements.” 4
Finally, you should be encouraged to buy farmed roped mussels from reputable suppliers. All bivalves or shellfish to market in the UK should be governed by regulatory standards requiring legal requirements. 6 Additionally, there is a food standard agency/guidelines to attain to meet the criteria. 7
MEDITERRANEAN STYLE MUSSEL RECIPE
Back to the recipe. This recipe has a summer vibe to it with the tangy rich tomato and fresh basil sauce which coats and covers all the mussels. The smoked garlic and red onion, provide the punch and sweetness. The chorizo has got some fire with the paprika but adds more depth with smokiness, and meatiness - it compliments the dish.
As mentioned, I deliberately kept this meal low carb and high in protein to keep it light. If you wish to add carbs in the form of pasta you can but I think it doesn’t need anything. The mussel recipe is more like a broth, or soup dish than a pasta dish which allows the mussels to really shine and not get lost in the pasta.
To make this mussel recipe - it’s best to always get things prepped and ready before starting to cook. I used fresh tomatoes in this meal but you could use tomato passata to avoid any seeds or skins if you are sensitive to lectins or histamines. Additionally, if you’re unable to get hold of chorizo then bacon or another sausage would work too.
MUSSEL, CHORIZO, AND TOMATO RECIPE
Serves: 1
Skill level: Medium
Prep time: 15 minutes
Cooking time: 15 minutes
MUSSEL, CHORIZO, AND TOMATO INGREDIENTS
500 grams of mussels (weight with shells on)
300 grams of fresh plum or vine tomatoes - roughly chopped.
40 grams chorizo (diced into small cubes)
3 garlic cloves (I used smoked)
1 red onion. Finely sliced - leaving a few slices for final decoration
15 grams of fresh basil (small handful)
1/2 tsp extra virgin olive oil
MUSSEL, CHORIZO, AND TOMATO RECIPE
In a large glass bowl - fill up with water. Place in a sink. Soak the mussels in the water for 10 minutes whilst you prep other ingredients.
Heat a wide and deep (wok style) pan on medium heat.
Add the extra virgin olive oil.
Add the diced chorizo, and cook for a minute or 2 to release its oils and spices.
Add the sliced onion. Cook for 4 minutes until softened. Whilst doing this finish prepping the mussels by rubbing the outside if needed or just pulling out the beard (discussed above). Once the beard is pulled and prepped add to a colander to drain the excess water).
Add the garlic to the pan. Cook for 1 minute.
Add the tomatoes to the pan. Cook for 2 minutes.
Turn the heat up to medium-high. Add the mussels to the pan. Give the mussels are stire so they’re coated with the tomato sauce.
Then place a cover over. Either a pan lid or a make-shift cover from parchment paper or tinfoil. Turn heat down to medium.
Cook for 2-3 minutes or until the mussels have opened and you see the flesh turn more orange.
Turn heat off. Spoon over the tomato sauce. Then tear the fresh basil on top.
Serve and enjoy!
References:
1. Beal T, Ortenzi F. Priority Micronutrient Density in Foods. Frontiers in Nutrition. 2022;9.
2. Yaghubi E, Carboni S, Snipe R, Shaw C, Fyfe J, Smith C et al. Farmed Mussels: A Nutritive Protein Source, Rich in Omega-3 Fatty Acids, with a Low Environmental Footprint. Nutrients. 2021;13(4):1124.
3. Carboni S, Kaur G, Pryce A, McKee K, Desbois A, Dick J et al. Mussel Consumption as a “Food First” Approach to Improve Omega-3 Status. Nutrients. 2019;11(6):1381.
4. Rodríguez-Hernández Á, Zumbado M, Henríquez-Hernández L, Boada L, Luzardo O. Dietary Intake of Essential, Toxic, and Potentially Toxic Elements from Mussels (Mytilus spp.) in the Spanish Population: A Nutritional Assessment. Nutrients. 2019;11(4):864.
5. Guéguen M, Amiard J, Arnich N, Badot P, Claisse D, Guérin T et al. Shellfish and Residual Chemical Contaminants: Hazards, Monitoring, and Health Risk Assessment Along French Coasts. Reviews of Environmental Contamination and Toxicology. 2011;:55-111.
6. Shellfisheries: Several Orders and Regulating Orders. GOV.UK. 2022. https://www.gov.uk/guidance/shellfisheries-several-orders-and-regulating-orders
7. Shellfish safety and sanitation | Food Standards Scotland | Food Standards Scotland. Foodstandards.gov.scot. https://www.foodstandards.gov.scot/business-and-industry/industry-specific-advice/shellfish