Mussels may be an acquired taste for some. Still, they are incredibly nutrient-dense and are the perfect complement to a plant-based or vegan diet to add the omega-3 and vitamin B12 that are incredibly hard to find on an exclusively plant-based diet.
Some people use a bivalve vegan diet to ensure they get all the nutrients they require on the basis that bivalves (e.g. muscles, oysters, etc.) are not sentient.
The mussels in this recipe provide heaps of vitamin B12, iron, manganese and selenium, while the salmon provides choline, vitamins and B3, calcium, selenium and sodium. Rocket and asparagus provide folate and vitamins A and K1, along with a range of other minerals.
Without any added fat, this recipe gets 59% of its energy from protein, so it will be extremely satiating, ensuring that you use your body fat for fuel while minimising hunger and cravings.
If you’re feeling ambitious, you could always add a larger variety of seafood like oysters, calamari, etc.
Scorecard
- Diet Quality Score = 98%
- Satiety Index Score = 90%
- Protein % = 60%
- P:E ratio = 2.6
Macros
One serving provides 280 calories, 42 g of protein, 8 g of fat, and 8 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 40 g (1.4 oz) rocket
- 100 g (3.5 oz) asparagus, cut and steamed
- 100 g (3.5 oz) canned wild salmon with bones
- 8 cooked mussels
- A sprinkle of salt and pepper (optional)
Directions
- Place the rocket and asparagus together in a salad bowl.
- Top with the tinned salmon and pour over the juice from the tin for extra flavour. Add the mussels.
- Salt and pepper to taste (if using).