Mediterranean mussels salad

This delicious mussels and vegetable salad is so easy to make and fills you up with all the fibre in the vegetables. There’s a piece of sour dough bread to give it even more fibre.

Nutrition rundown

• High in protein (29.2 g) which supports muscle repair, satiety and metabolic efficiency.
• Naturally moderate sodium (447 mg, 19.4% daily value) primarily from the mussels (377 mg). Bread and dressing contribute minimally, making this a very reasonable sodium seafood meal.
• Rich in marine omega-3 fatty acids (EPA & DHA) supports heart health, brain function and inflammation control.
• Extremely high in Vitamin B12 (well over 100% daily value) essential for energy production, nervous system health and red blood cell formation.
• Very high in zinc (over 100% daily value) strengthens immune function, skin repair and hormonal balance.
• Excellent iron source (~35–45% daily value) supports oxygen transport and helps reduce fatigue.
• High selenium (over 100% daily value) important for thyroid regulation and antioxidant defence.
• Outstanding Vitamin C levels (90–110% daily value) from capsicum, snow peas and tomatoes – boosts immunity and enhances iron absorption.
• High Vitamin A & beta-carotene from spinach and capsicum promotes eye health and skin integrity.
• Rich in Vitamin K supports bone strength and cardiovascular health.
• Potassium ~900 mg (~20% daily value) assists with blood pressure balance and muscle contraction.
• Magnesium (~15–20% daily value) supports energy production and muscle relaxation.
• High fibre (8.5 g, 30.4% daily value) promotes gut microbiome health, cholesterol reduction and blood sugar stability.
• Balanced macronutrient profile combining lean marine protein, heart-healthy fats and complex carbohydrates for sustained energy and satiety.

Ingredients

• 1 can mussels (you can also use cooked prawns, salmon, mackerel, tuna, sardines or a combo)
• 1 cup roughly torn baby spinach (or any type of spinach, kale, whatever you like)
• 1/2 cup corn pieces
• 1 red capsicum, cut in smaller pieces, lengthwise)
• 12 cherry tomatoes cut in half (use any sort, but get the larger ones)
• 12 snow peas cut julienne
• 2 tbsp green goddess dressing (can substitute with balsamic vinegar dressing or olive oil and balsamic vinegar)
• 2 pieces sour dough bread

Method

1. Drain the mussels and add to a large bowl.
2. Tear up the baby spinach and add to the bowl.
3. Add the corn pieces to the bowl.
4. Cut the cherry tomatoes in half and add to the bowl.
5. Cut the capsicum and snow peas and add to the bowl.
6. Add the dressing to the bow and mix thoroughly.
7. Serve in two bowls with a piece of sour dough bread (which can be toasted if you like) and serve.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.