If you want to meet the recommendations of the American dietary guidelines of eating seafood twice a week, try today’s Maryland-style crab cake recipe.
Crustaceans such as crabs, scallops, shrimp, and red shrimp are a lean source of high-quality protein and have the following nutritional benefits:
- Omega 3 fatty acids in the form of eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) promote a healthy heart and provide promising support for cognitive function in patients with mild Alzheimer’s disease.
- Vitamin B-12 contributes to healthy nervous system and brain function and development.
- copper. Helps form red blood cells, bones, connective tissue, and collagen.
- Zinc boosts the immune system and helps heal wounds. It also plays a role in the storage and release of insulin.
Crabs are expensive, and king crabs are more expensive than snow crabs and blue crabs. Several factors affect costs: low supply, short seasons, time-consuming procurement processes, shipping costs, and short shelf life.
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Crab meat is usually sold as jumbo lamps, back fins, specials and chrome meat. Jumbo blue crabs are popular for crab cakes because of their size and sweet taste, but you can also combine crab meat to make crab cakes. A true Maryland crab cake has identifiable crab pieces.
Today’s recipe uses only enough bread crumbs and mayonnaise to hold the crab cake together. All other ingredients come together to enhance the taste of the crab. Take these as an appetizer or with a simple green salad for a healthy lunch or dinner.
Bethany Sayre is a dietitian nutritionist registered with Henry Ford Health. For more recipes and health information, please visit henryford.com/blog. If you have any questions about today’s recipe, please email HenryFordLiveWell@hfhs.org.
Maryland style crab cake
make: 12 crab cakes / Preparation time: 20 minutes (plus cooling time) / total time: 1 hour
2 tablespoons of fresh lemon juice
1 teaspoon of Worcestershire sauce
1 tbsp Dijon mustard
1 teaspoon hot pepper sauce
2 tablespoons of low-fat mayonnaise
2 lightly beaten eggs
Grind 1½ teaspoon coriander
1/4 teaspoon black pepper
1 teaspoon garlic powder
1 cup of finely chopped red peppers
Finely chopped green onion ¼ cup
Finely chopped celery ¼ cup
2 tablespoons of chopped parsley
1 lb of fresh jumbo crab meat (drained and picked)
Whole grain bread crumbs 1/2 cup
2 tablespoons of olive oil, split
In a large bowl, mix lemon juice, Worcestershire sauce, Dijon mustard, chili sauce, low-fat mayonnaise and eggs. Add coriander, peppercorn, garlic powder, peppers, green onions, celery and parsley and stir.
Gently fold the crab meat and bread crumbs. Form the mixture into 12 patties, using about 1/3 cup of the mixture for each. Put the crab cake putty in the fridge for 30 minutes.
When you’re ready to cook, heat 1 tablespoon of olive oil over medium heat in a non-stick frying pan. Add 6 crab cakes and cook on both sides for about 5 minutes, or until golden and slightly firm.
Transfer the cooked crab cake to a plate. Add the remaining 1 tablespoon of olive oil to the frying pan and cook a second batch of crab cake. Please enjoy it warmly.
From Henry Ford Live Well.
91 calorie (From 42% thick), 4.5 grams thick (1 gram I sat down.thick), 4 grams carbohydrate8 grams protein191 mg sodium59 mg cholesterol28 mg calcium1 gram fiber.. Food exchange: one protein, one vegetable.
