Shellfish in general and mussels, in particular, are extremely nutrient dense. They have been cultivated for roughly 800 years and have been consumed by humans for over 20,000. Mussels are high in B vitamins, specifically B12, as well as iron, zinc, manganese, selenium and phosphorous. They are high in omegas 3 fatty acids and low in omega 6, ensuring a good ratio against inflammation. They are also an excellent source of protein. Peep this chart from Canadian Cove:


*Granted, the nutrient density of pastured beef and poultry are better than the stats above. You get the picture.

I’d also like to point out that mussels are extremely cheap. I got an entire lb for $4 from Whole Foods.



I like to take them all out and eat this like soup.

mussels in tomato sauce

Mussels in Tomato Basil Sauce

An extremely easy mussels recipe that is very cheap to make and super healthy! I like to take them all out and eat this like soup.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course main
Cuisine Mediterranean
Servings 1 serving
Calories 445 kcal


  • 1 lb mussels
  • 1 cup water
  • 2 tablespoons butter
  • 2 garlic cloves
  • 1 large tomato
  • 1 tablespoon tomato paste optional
  • 3 tablespoons fresh basil
  • salt and pepper


  • Dice the tomato, garlic, and basil. Add the tomato to a pot with the melted butter and saute until soft.
  • Pour in the cup of water and let it simmer for a minute or two until it thickens a bit.
  • Add the garlic, basil, and mussels. Give it a stir and cover.
  • After about two-three minutes, check the mussels. If they have opened, they are done.


 I like to take the mussels out and eat this like soup.


Serving: 1gCalories: 445kcalCarbohydrates: 18gProtein: 30gFat: 28gSaturated Fat: 15gCholesterol: 124mgSodium: 1007mgPotassium: 1194mgFiber: 2gSugar: 5gVitamin A: 2655IUVitamin C: 41.8mgCalcium: 94mgIron: 10.1mg
Keyword healthy mussels stew, mussels soup, mussels with tomatoes
Tried this recipe?Let us know how it was!


  1. Can’t wait to make this for my son. Always looking for a great mussel, and top it off simple recipes.

  2. I made this last night. It was so good! Instead of butter (I am avoiding dairy) I used 1 tbsp of olive oil and 1 tbsp of red palm oil. I like the flavor of red palm oil when I cook shellfish. I added sliced mushrooms at the end to top it off. Thanks for getting me to eat more mussels. I loved them as a kid and now I will enjoy them more often 🙂

  3. I added some yellow squash. Put it in before the tomatoes with a little olive oil and garlic. It added a nice touch.

    I should also note I’m a body builder so I used 4 pounds of mussels haha. My kitchen smelled great for days.

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