Benefits of eating blue mussels

Adding some zest to your repertoire, try out this Spicy Mussel Linguine recipe. Serve this for dinner with a glass of chilled white wine, cheese and freshly squeezed lemon juice!

Here’s a fun fact or rather excuse for you to indulge in Mussels:

  • Blue Mussels are incredibly nutrient-dense, low in calories and fat, but rich in proteins and micronutrients (vitamins and minerals). It outshine other foods when it comes to Vitamin B12, selenium and manganese which are essential for a healthy nervous system, immune system function, bone health, energy metabolism and red blood cells regeneration.
  • Mussels even contain levels of iron and folic acid to rival red meats.


olive oil
1 onion, finely chopped
2 cloves of garlic, crushed
a pinch of dried chilli flakes
½ cup (125ml) tomato paste

salt and black pepper
a handful of parsley, roughly chopped

300-400g fresh mussels, cleaned (discard any mussels that are already opened)
¼ cup (60ml) white wine
400g linguine, cooked according to packet instructions
grated Parmesan, to serve
lemon wedges, to serve


1. Heat a little olive oil in a heavy-based saucepan and gently fry onion, garlic, fennel and chili for a few minutes or until onions are soft and translucent.

2. Add tomato paste,  salt and freshly ground pepper, lower heat and allow to cook gently for about 30 minutes or until the sauce has reduced slightly.

3. Meanwhile, add a little extra olive oil to a heavy based pot and once hot add mussels together with the wine. Cover with lid and steam for about 3-4 minutes or until mussels have opened.

4. Strain mussels, retaining their juices and discard any that haven’t opened yet.

5.Remove half the mussels from their shells and add to the sauce together with the strained mussel liquid.

6. Bring sauce to the boil, check seasoning and toss in pre-cooked linguine, together with the leftover mussels in their shells

7. Garnish with chopped parsley and grated Parmesan and serve immediately with fresh lemon wedges and crusty bread.

Recipe credit:

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