Omega-3-rich mussels easy to cook

Q. I've heard that mussels are good sources of omega-3 fat. How do I serve something so complicated?

A. Mussels are a rich source of omega-3 fat, and preparing them is actually quite easy.

When you bring fresh mussels home in a plastic bag, make sure to leave it open enough for them to breathe, and store the mussels in the refrigerator for no more than two days.

Keep only those with unbroken shells that are tightly closed or that snap shut when tapped.

Just before cooking, put the mussels in a bowl of cold water to give the mussels time to expel sand in the shells. Use a brush to clean the shells as you rinse them.

With a sharp knife, cut off the "beard" (the tough fibers coming out of the shell) and pull back toward the hinge where the shell sections join.

There are lots of ways to cook mussels, but here's a simple one that is quick and does not require a recipe or measuring. Saute some regular or green onions with shallots, garlic and/or celery in a little oil until wilted but not browned.

Add some canned tomatoes and a small amount of broth or red or white wine. After a couple of minutes, add the cleaned mussels and herbs like thyme or basil.

Cook just until the mussels open, showing they are done, which takes only about 5 minutes.

Serve over pasta or rice or with crusty bread to sop up the broth, accompanied by a simple salad.

Or expand this idea by serving the mussels in a classic dish like bouillabaisse or paella, adding other seafood and vegetables.

The key is to watch mussels carefully as they cook, since overcooking will make them tough.

• This column was provided by the American Institute for Cancer Research. Learn more about the group's New American Plate program at aicr.org.