Green-Lipped Mussels (Steamed)
Perna canaliculusClinical Encyclopedia
Green-lipped mussels are a nutrient-dense seafood option, rich in protein, omega-3 fatty acids, and essential vitamins and minerals. They are particularly known for their anti-inflammatory properties and support for joint health.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to preserve nutrients. Pair with lemon or herbs for enhanced flavor.
Smart Selection & Storage
Choose mussels that are tightly closed or close when tapped. Avoid any that are open and do not close, as they may be dead.
Keep mussels in the refrigerator in a breathable container, such as a mesh bag, and consume within 2-3 days.
Myths vs Realities
MythGreen-lipped mussels are only beneficial for athletes.+
MythAll shellfish are high in cholesterol and should be avoided.+
MythYou can only eat green-lipped mussels raw.+
Healthy Recipes
Mediterranean Steamed Green-Lipped Mussels
A vibrant dish featuring steamed green-lipped mussels infused with Mediterranean flavors, perfect for a healthy meal.
- 1 kg green-lipped mussels, cleaned
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1/2 cup white wine
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add cherry tomatoes and white wine, simmering for 5 minutes.
- 3. Stir in mussels, cover, and steam for 5-7 minutes until they open. Garnish with parsley, salt, and pepper.
Spicy Coconut Green-Lipped Mussels
A flavorful dish that combines the sweetness of coconut milk with a kick of spice, perfect for a healthy twist.
- 1 kg green-lipped mussels, cleaned
- 1 can (400ml) coconut milk
- 2 tablespoons red curry paste
- 1 tablespoon lime juice
- 1 tablespoon fish sauce
- Fresh cilantro for garnish
- 1. In a pot, combine coconut milk, red curry paste, lime juice, and fish sauce, bringing to a simmer.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Serve hot, garnished with fresh cilantro.
Garlic and Herb Green-Lipped Mussels
A simple yet delicious recipe that highlights the natural flavors of green-lipped mussels with garlic and fresh herbs.
- 1 kg green-lipped mussels, cleaned
- 4 cloves garlic, minced
- 2 tablespoons butter
- 1/4 cup fresh parsley, chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Melt butter in a large pot over medium heat, then add minced garlic and sauté until golden.
- 2. Add mussels, lemon juice, and season with salt and pepper. Cover and steam for 5-7 minutes.
- 3. Garnish with fresh parsley before serving.
Asian-Inspired Steamed Green-Lipped Mussels
A delightful blend of Asian flavors, this dish features steamed mussels with ginger, soy sauce, and sesame oil.
- 1 kg green-lipped mussels, cleaned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon fresh ginger, grated
- 2 green onions, sliced
- 1 tablespoon sesame seeds
- 1. In a pot, combine soy sauce, sesame oil, and grated ginger, heating gently.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Serve topped with sliced green onions and sesame seeds.
Lemon and Dill Steamed Green-Lipped Mussels
A refreshing dish that pairs the briny taste of mussels with zesty lemon and aromatic dill for a light meal.
- 1 kg green-lipped mussels, cleaned
- 1/2 cup white wine
- 1 lemon, juiced and zested
- 2 tablespoons fresh dill, chopped
- Salt and pepper to taste
- 1. In a pot, combine white wine, lemon juice, and zest, bringing to a simmer.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Sprinkle with fresh dill, salt, and pepper before serving.
Chili Lime Green-Lipped Mussels
A zesty and spicy dish that elevates steamed mussels with chili and lime for a refreshing kick.
- 1 kg green-lipped mussels, cleaned
- 2 tablespoons olive oil
- 1 red chili, finely chopped
- Juice of 2 limes
- 1/4 cup cilantro, chopped
- Salt to taste
- 1. Heat olive oil in a pot and add chopped chili, sautéing for 1-2 minutes.
- 2. Add mussels and lime juice, cover, and steam for 5-7 minutes until they open.
- 3. Garnish with chopped cilantro and salt before serving.
Herbed Quinoa with Steamed Green-Lipped Mussels
A nutritious dish combining protein-rich quinoa with steamed mussels and fresh herbs for a wholesome meal.
- 1 kg green-lipped mussels, cleaned
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1/4 cup parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Cook quinoa in vegetable broth according to package instructions.
- 2. In a separate pot, steam mussels until they open, about 5-7 minutes.
- 3. Combine quinoa with olive oil, parsley, salt, and pepper, and serve topped with mussels.
Tomato Basil Steamed Green-Lipped Mussels
A classic Italian-inspired dish featuring fresh tomatoes and basil to complement the flavor of steamed mussels.
- 1 kg green-lipped mussels, cleaned
- 2 cups diced tomatoes
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and add diced tomatoes, cooking until soft.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Stir in fresh basil, salt, and pepper before serving.
Cilantro Lime Steamed Green-Lipped Mussels
A light and zesty dish that combines the flavors of cilantro and lime with fresh steamed mussels for a refreshing meal.
- 1 kg green-lipped mussels, cleaned
- 1/4 cup lime juice
- 1/4 cup cilantro, chopped
- 2 tablespoons olive oil
- Salt to taste
- 1. In a pot, heat olive oil and add lime juice, stirring to combine.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Garnish with chopped cilantro and salt before serving.
Garlic Butter Steamed Green-Lipped Mussels
A rich and savory dish where steamed mussels are bathed in garlic butter, making for a deliciously indulgent yet healthy meal.
- 1 kg green-lipped mussels, cleaned
- 4 tablespoons butter
- 4 cloves garlic, minced
- 1/4 cup parsley, chopped
- Salt and pepper to taste
- 1. Melt butter in a pot and sauté garlic until fragrant.
- 2. Add mussels, cover, and steam for 5-7 minutes until they open.
- 3. Serve hot, garnished with parsley, salt, and pepper.
Frequently Asked Questions (FAQ)
What are green-lipped mussels?
Green-lipped mussels are a type of shellfish native to New Zealand, known for their distinctive green edges and rich nutritional profile.
How should I cook green-lipped mussels?
They can be steamed, baked, or added to soups and stews. Steaming is recommended to retain their nutrients.
Are green-lipped mussels good for joint health?
Yes, they contain compounds that may help reduce inflammation and support joint health.
Can I eat green-lipped mussels if I have a shellfish allergy?
No, individuals with shellfish allergies should avoid them as they can trigger allergic reactions.
How many calories are in green-lipped mussels?
There are approximately 86 calories in 100 grams of steamed green-lipped mussels.
What nutrients are found in green-lipped mussels?
They are rich in protein, omega-3 fatty acids, Vitamin B12, iron, and zinc.
Where can I buy green-lipped mussels?
They can be found in seafood markets, grocery stores, or online retailers specializing in seafood.
How should I store green-lipped mussels?
Store them in the refrigerator in a breathable container and consume them within a few days for optimal freshness.