Mussels in Tomato & Garlic Broth with Whole-Grain Bread
Mussels steamed in a tomato, garlic and shallot broth with whole-grain bread — 38 g protein and ~29 µg vitamin B12, ready in about 20 minutes.
Mussels steamed open in a tomato, garlic and shallot broth, with whole-grain bread for the juices — 38 g of protein and a standout 29 µg of vitamin B12 in one bowl. Ready in about 20 minutes.
Watch the 25-second version
About twenty-nine micrograms of vitamin B12 in one bowl, in twenty minutes.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Fresh mussels, in shell — 500 g (about 120 g meat)
- Canned chopped tomatoes — 200 g
- Shallot — 30 g
- Garlic — 2 cloves
- Olive oil — 10 ml
- Parsley — 10 g
- Whole-grain bread — 60 g
Macros per serving
- Calories: 495 kcal
- Protein: 38 g
- Fat: 17 g
- Carbs: 47 g
- Fiber: 6 g
Key micronutrients
- Vitamin B12: ~29 µg
- Iron: ~10 mg
- Selenium: ~120 µg
Why it earns a spot in the rotation
- B12 density. Shellfish are among the most concentrated dietary B12 sources — this bowl covers well over a typical daily reference intake.
- Iron and selenium together. Mussels carry both in meaningful amounts, which is unusual for a single ingredient.
- Fast. Steamed open in minutes — one of the quickest protein-dense dinners in the rotation.
- Low fiber, high protein ratio. Useful on days when the rest of the plate is already fiber-heavy.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
