Crab cakes made healthier.
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- 2 tsp olive oil
- 1/4 cup red bell pepper, finely chopped
- 1/4 cup celery, finely chopped
- 3 scallions, finely chopped
- 1/3 cup olive oil mayonnaise
- 1 large egg
- 1/2 tsp lemon zest
- 1 T fresh lemon juice
- 2 tsp dijon mustard
- 1 tsp crab boil seasoning
- 1/8 tsp cayenne pepper
- 1 lb lump crabmeat, drained and shell pieces removed
- 3/4 cup panko breadcrumbs, divided
- 2 tsp vegetable oil
- 2 tsp butter
- Fresh chopped parsley for garnish
- In a large non-stick skillet, heat 2 tsp. of the olive oil, and lightly sauté the red bell pepper, celery and scallions, let cool.
- In a medium bowl, mix together the mayonnaise, egg, lemon zest, lemon juice, mustard, crab boil seasoning and cayenne pepper along with the sautéed vegetables. Fold in the crab meat and half of the panko.
- Shape into 8 patties place onto a parchment lined baking sheet, chill for at least 30 minutes. Remove the crab cakes from the refrigerator and coat with the remaining panko breadcrumbs.
- Reheat the skillet with the vegetable oil and butter, and cook over medium heat about 4 minutes per side. You can use cooking spray to mist the crab cakes if they need additional oil while cooking.
- Garnish with parsley and serve.
Healthy changes and substitutions
- This recipe reduces the amount of mayo used in most crab cakes recipes by two-thirds as well as using olive oil based mayo, lowering the fat and cholesterol levels by half.
- By using a non-stick skillet to cook these crab cakes, it allows us to us a minimal amount of fat needed to cook the crab cakes.
- This recipe uses a very small amount of butter along with vegetable oil to fry the crab cakes, this adds a buttery flavor without adding a lot of extra saturated fat.
- It is very helpful to chill these crab cakes in order to help hold them together while cooking, chilling them for several hours or overnight is even better.
- It is better to flip the crab cakes only once while cooking to keep them from falling apart.
- You can these crab cakes prior to adding the panko coating for a future meal. When ready to make them, thaw in the refrigerator then continue with the panko coating and sautéing.
- Crab meat is rich in omega-3 fatty acids which help to keep blood platelets flexible and reduce the level of triglycerides and LDL.
- Crab meat and other shellfish have plentiful amounts of selenium, an anti-oxidant that helps counteract the effects of carcinogens in the body.
- A single 4 oz. serving contains less than 100 calories and is very high in protein as well as being low in carbohydrates.
- Crab has a reputation for being high in cholesterol, but in fact, it has less per ounce than chicken and lean beef, making it a healthy choice.
Robin Shea http://www.robinshea.com/