Tempura Mussels – Crispy Baked, Not Fried
All the crunch you love, reinvented the smarter way.
Short Description
Tempura mussels are usually deep-fried to golden perfection — delicious, but heavy. This version keeps the crisp coating and delicate seafood flavour, but uses a light, airy batter and oven-baking instead of frying. The result? Crunchy on the outside, tender inside, and far lighter on the plate. Served with a zingy yoghurt-free dipping sauce, it’s a modern seafood upgrade.
Ingredients (Serves 4)
- 1 kg fresh West Coast mussels, cleaned and steamed open (shells removed)
- ¾ cup cake flour
- ¼ cup cornflour
- 1 tsp baking powder
- ½ tsp salt
- ¾ cup ice-cold sparkling water
- 1 egg white, lightly beaten
- 1 tbsp canola oil (for brushing)
- Freshly ground black pepper
For the dipping sauce:
- 2 tbsp low-sodium soy sauce
- 1 tbsp fresh lemon juice
- 1 tsp grated ginger
- 1 tsp honey
- 1 tsp sesame seeds
- 1 tsp sesame oil
Serve with:
- Fresh rocket and cucumber salad with lemon
Method
- Preheat oven to 220°C and line a baking tray with baking paper. Lightly brush with canola oil.
- Pat steamed mussel meat dry with paper towel.
- In a bowl, combine cake flour, cornflour, baking powder and salt.
- Gently whisk in ice-cold sparkling water and egg white until just combined — do not overmix.
- Dip each mussel into the batter, allowing excess to drip off.
- Arrange on the prepared tray, spacing evenly.
- Lightly brush or spray the tops with a small amount of canola oil.
- Bake for 12–15 minutes until crisp and lightly golden.
- Mix dipping sauce ingredients and serve immediately with salad.
Nutrition Snapshot (per serving)
- Calories: ± 310 kcal
- Cholesterol: ± 60 mg
- Omega-3: ± 0.7 g
- Omega-6: ± 2.8 g
Why it’s a smarter choice
Traditional tempura is deep-fried, dramatically increasing fat content. Baking keeps the texture crisp while reducing excess oil. Mussels naturally provide omega-3 fats and quality protein. The light batter avoids heavy coatings and unnecessary calories.
Chef’s Tip
For extra crunch and fibre, replace 2 tablespoons of cake flour with finely ground oats — it enhances texture without weighing down the batter.
Curious how this fits into your weekly intake? Discover smarter meal planning. www.cholesterol-coach.li