- 26 Apr 2017
Mussels are not only tasty, but a readily available and sustainable choice, making them a great hero ingredient for a warming, autumnal dish.
As a source of protein produced for mass consumer consumption, mussels actually have minimal impact on the environment. Firstly, they require no feeding as they filter plankton and other micronutrients straight from the ocean. They are susceptible to very few diseases, meaning the use of antibiotics is null. And the environmental pièce de résistance, the mussel shell is made from calcium carbonate which actually absorbs carbon from the environment1.
Mussels are as good for you as they are for the environment, a brilliant source of vitamins and minerals like zinc, they are full of beneficial fats as well as offering iron and folic acid levels to rival red meat2.
Feeling good about mussels? Feel even better and try the recipe below, or watch Matt in action.
½ litre fish bone broth
Freshly chopped fennel
Freshly chopped tomatoes
Freshly chopped red capsicum
Freshly diced garlic
This recipe is a really quick cook, mussels do not take long at all, and you want to avoid over cooking as the mussels can become tough and chewy.
Debeard your mussels and give them a good clean. Make sure your pan is super-hot and add a drizzle of olive oil. Once the oil is hot, add your mussels. Pop the lid on the pan to create an oven environment. Keep covered for around 45 seconds to a minute.
Remove the lid and add a splash of a white wine of your choice.
Then add your freshly chopped tomatoes, red capsicum and fennel and give the whole dish a good stir.
Next add the diced garlic and fish bone broth. Make sure the broth is hot! Cover for another 2 minutes to let the flavours develop.
Note: making a fish bone broth yourself is so easy, and a great way to reduce kitchen waste. Next time you cook fish, save the fins, skin and and bones. Cook off the vegetables of your choice in a hot pan, cover with water, add your fish bones and bring water to the boil. Simmer over a medium-low heat for at least an hour, skimming any foam that forms from the top. Separate liquid from the bones and voila!
Take your mussels off the heat, chop and sprinkle over the flat leaf parsley.
Your dish is ready to go. Keep the heat by serving straight from the pot and enjoy with a crusty loaf of bread.