Mejillones, also known as mussels, are a popular seafood delicacy enjoyed by people around the world. These small, bivalve mollusks are not only delicious but also packed with essential nutrients. In this article, we will explore the receta mejillones (mussels recipe) and discover the various health benefits associated with consuming this delectable seafood.

The Versatility of Mejillones

Mejillones can be prepared in numerous ways, making them a versatile ingredient in various cuisines. Whether you prefer them steamed, grilled, baked, or added to soups and stews, there is a receta mejillones to suit every palate. Let’s delve into some popular preparations:

1. Mejillones a la Marinera (Mussels in a Tomato and Wine Sauce)

This classic Spanish dish combines the flavors of tomatoes, white wine, garlic, and parsley to create a rich and savory sauce that perfectly complements the tender mussels. The dish is typically served with crusty bread to soak up the delicious sauce.

2. Moules Marinières (French-Style Mussels)

Moules Marinières is a beloved French dish that showcases the delicate flavor of mussels. The mussels are cooked in a fragrant broth made with white wine, shallots, garlic, and herbs such as thyme and parsley. This dish is often served with a side of crispy French fries.

3. Cozze alla Tarantina (Taranto-Style Mussels)

Cozze alla Tarantina is a traditional Italian recipe that hails from the coastal city of Taranto. The mussels are cooked in a spicy tomato sauce infused with garlic, chili flakes, and parsley. This dish is typically enjoyed with a side of crusty bread or pasta.

The Nutritional Value of Mejillones

Mejillones are not only a culinary delight but also a nutritional powerhouse. They are low in calories and fat while being rich in essential nutrients. Let’s take a closer look at the nutritional profile of mejillones:

  • Protein: Mejillones are an excellent source of high-quality protein, making them a great choice for individuals looking to meet their protein needs. A 3-ounce serving of cooked mejillones provides approximately 20 grams of protein.
  • Omega-3 Fatty Acids: Mussels are a rich source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have been linked to numerous health benefits, including reduced inflammation and improved heart health.
  • Vitamins and Minerals: Mejillones are packed with essential vitamins and minerals, including vitamin B12, iron, selenium, and zinc. Vitamin B12 is crucial for maintaining healthy nerve function and producing red blood cells, while iron is essential for oxygen transport in the body.
  • Antioxidants: Mussels contain various antioxidants, such as vitamin C and selenium, which help protect the body against oxidative stress and reduce the risk of chronic diseases.

The Health Benefits of Consuming Mejillones

Adding mejillones to your diet can offer a range of health benefits. Let’s explore some of the advantages associated with consuming these delectable mollusks:

1. Heart Health

The omega-3 fatty acids found in mejillones have been shown to have a positive impact on heart health. Studies have indicated that regular consumption of omega-3 fatty acids can help reduce the risk of heart disease by lowering blood pressure, reducing triglyceride levels, and improving overall cardiovascular function.

2. Brain Function

The omega-3 fatty acids EPA and DHA found in mejillones are essential for brain health and function. These fatty acids play a crucial role in maintaining the structure and function of brain cells, improving cognitive function, and reducing the risk of age-related cognitive decline and neurodegenerative diseases.

3. Immune System Support

Mejillones are a rich source of zinc, selenium, and vitamin C, all of which play a vital role in supporting a healthy immune system. These nutrients help strengthen the immune response, promote the production of immune cells, and protect against infections and diseases.

4. Muscle Growth and Repair

The high protein content in mejillones makes them an excellent choice for individuals looking to build and repair muscle tissue. Protein is essential for muscle growth, repair, and recovery after exercise or physical activity.


1. Are mejillones safe to eat for individuals with shellfish allergies?

Individuals with shellfish allergies should avoid consuming mejillones, as they belong to the shellfish family. Shellfish allergies can cause severe allergic reactions, including difficulty breathing, hives, and even anaphylaxis.

2. How can I ensure that the mejillones I purchase are fresh?

When purchasing mejillones, look for tightly closed shells or shells that close when tapped. Avoid mussels with cracked or broken shells, as they may be dead or spoiled. It is also advisable to buy mejillones from reputable seafood markets or suppliers.

3. Can mejillones be frozen?

Yes, mejillones can be frozen for later use. However, it is important to cook them before freezing. Once cooked, allow the mussels to cool, remove them from the shells, and place them in an airtight container or freezer bag. Frozen mejillones can be stored for up to three months.

4. Are mejillones sustainable seafood?

Mejillones are considered a sustainable seafood choice. They are filter feeders, meaning they help improve water quality by filtering out excess nutrients and algae. Additionally, mejillones are farmed in an environmentally friendly manner, reducing the impact on wild populations.

5. Can mejillones be included in a weight loss diet?

Mejillones can be a great addition to a weight loss diet due to their low calorie and fat content. They are also high in protein, which can help promote feelings of fullness and reduce overall calorie intake. However, it is important to consider the cooking method and avoid adding excessive amounts of high-calorie sauces or ingredients.


Mejillones, with their delicious taste and impressive nutritional profile, are a seafood delicacy that offers numerous health benefits. Whether you enjoy them in a traditional Spanish marinera sauce or a spicy Italian tomato broth


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