Quick Fish Salad with Mussels

Foods from the sea could be considered nature’s superfoods, often coming loaded with vitamins and minerals.

This is a simple lunch that is centred around mussels as the core ingredient. You can make the salad at home on the weekends and store it in the fridge to take to work to guarantee a healthy meal wherever you are.

The mussels provide heaps of bioavailable protein, omega-3, zinc, selenium, phosphorus, iron, copper and choline, and ample B1, B2, B3, B5, and B12. Additionally, mussels are one of the top sources of the mineral manganese.

The spinach and parsley provide substantial amounts of iron, magnesium, folate, and vitamins A, B1, and K. Bell peppers and lemon fill in your B6 and vitamin C gaps.

If you’re looking for a light meal heavy in nutrients, give this a try!


One serve provides 253 calories, 29 g protein, 11 g fat, 9 g of net carbs and P:E = 1.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 95 g mussels canned or marinated, drained
  • 50 g spinach or salad leaves of choice
  • 10 g parsley, finely chopped
  • 100 g cucumbers, diced
  • 50 g green bell peppers, diced
  • 100 g tomato, diced
  • 1/2 lemon 
  • Salt and pepper to taste


  • Wash and slice all the vegetables and leaves into bite-sized salad pieces.
  • Place into sealable containers (if making for later) or place in a bowl if eating immediately.
  • Add mussels (or preferred seafood).
  • Squeeze lemon juice over.
  • Sprinkle with salt and pepper.