Mussel Linguine
Iron Maxing: Thank goodness mussels are high in iron
I got really into mussels after a trip to Halifax last year. They’re definitely my favourite seafood, and thankfully, an amazing source of heme iron, the most absorbable form. They felt intimidating to cook with at first, but I managed to figure it out after some quick research, and I promise they’re actually super easy to prepare. I’ve left detailed instructions in the recipe for you to follow.
The mussels in this dish contribute roughly 10mg of iron, and the pasta contributes roughly 10mg as well, making the recipe around 20mg of iron in total, or about 7mg per serving. That’s nearly half of the daily iron requirement for women, and almost all of the daily iron requirement for men. Plus, the lemon and parsley bring some vitamin C to the dish, which helps your body absorb the iron more efficiently. Squeezing a little extra lemon over your bowl when serving bumps that up even more.
Beyond iron, mussels are also packed with protein, vitamin B12, zinc, and omega-3s. All that, and they’re one of the most affordable seafoods you can buy. A 2 lb bag cost me $7!
What I also love about this dish is that the sauce comes together with just white wine (which you can definitely swap with broth), mussels, and a little pasta water, and is so deeply flavourful. It definitely comes out looking way more impressive than the effort it takes, and you can have it ready in around 30 minutes.
I personally love mine served with extra chopped parsley and freshly grated parmesan. I know some people are not too fond of cheese with seafood, but I really do feel the salty bite from the parm ties everything together. You do you!
I hope you try this one out, it’s absolutely delicious. So good that my best friend said it’s the best dish I’ve cooked for her so far.
Mussel Linguine
serves 3
Ingredients:
2 lb bag of fresh mussels
3 tbsp olive oil
2 tbsps butter, divided
1 shallot, finely chopped
6 cloves garlic, minced
1/2 cup dry white wine (sub vegetable or chicken broth)
salt and pepper to taste
pinch red chili flakes (optional)
350g linguine
zest of 1/2 lemon
1/4 cup chopped parsley
juice of 1/4 lemon
To Serve:
more chopped parsley
freshly grated parmesan
Instructions:
Pour the mussels into a large bowl and rinse them thoroughly under cold running water to remove any sand or grit. Inspect each one and discard any with broken shells. Tap any open ones lightly on the counter; if they don’t close, discard them. Scrape off any barnacles, then give the clean ones one final rinse.
Bring a large pot of water to a boil, salt generously and cook linguine until al dente. Reserve a cup of pasta water before draining.
Heat olive oil and 1 tbsp butter in a large pan over medium heat. Add garlic and shallot and fry for 2–3 minutes until softened but not browned.
Pour in the white wine, season with salt, pepper, and chili flakes if using, then add the mussels. Cover and steam for 4–5 minutes until all shells have opened. Discard any that remain closed.
Add the drained linguine to the pan along with the lemon zest, most of the parsley, and the remaining 1 tbsp of butter. Toss over low heat for 1–2 minutes until the sauce is glossy and slightly thickened, adding splashes of pasta water to loosen as needed.
Squeeze over lemon juice and taste for seasoning. Serve and top with remaining parsley and grated parmesan. Enjoy!
