If you’re itching to follow the Dietary Guidelines for Americans recommendations of eating seafood twice a week, try today’s recipe for Maryland-style crab cakes.
Shellfish – crab, scallops, shrimp and lobster – are lean sources of high-quality protein and packed with nutritional benefits, including:
- Omega-3 fatty acids in the form of eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which promote a healthy heart and show promise in aiding cognitive function in people with mild Alzheimer’s disease.
- Vitamin B-12, which contributes to a healthy nervous system and brain function and development.
- Copper, which helps form red blood cells, bones, connective tissue and collagen.
- Zinc, which strengthens the immune system and helps heal wounds. It also plays a role in the storage and release of insulin.
Crab is expensive and king crab costs more than snow crab or blue crab. Several factors influence the cost: low supply, short season, time-consuming sourcing process, shipping costs and short shelf life.
Crab meat is usually sold as giant chunks, dorsal fins, specialty meats, and claws. Chunky blue crab is a popular choice for crab cakes due to its size and sweet taste, but you can use a combination of crabmeat to make crab cakes. A real Maryland crab cake contains discernible pieces of crab.
In today’s recipe, we’re only using enough bread crumbs and mayonnaise to hold the crab cakes together. All the other ingredients work together to enhance the taste of the crab. Serve them as an appetizer or with a simple green salad for a healthy lunch or dinner.
Bethany Thayer is a Registered Dietitian Nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. If you have any questions about today’s recipe, email [email protected]
Maryland Crab Cakes
Makes: 12 crab cakes / Preparation time: 20 minutes (plus cooling time) / Total time: 1 hour
2 tablespoons fresh lemon juice
1 teaspoon Worcestershire sauce
1 tablespoon Dijon mustard
1 teaspoon hot sauce
2 tablespoons low-fat mayonnaise
2 eggs, lightly beaten
1 ½ teaspoons ground coriander
¼ teaspoon black pepper
1 teaspoon garlic powder
1 cup finely chopped red bell pepper
¼ cup finely chopped green onion
¼ cup finely chopped celery
2 tablespoons chopped fresh parsley
1 pound fresh giant crabmeat (drained and picked)
½ cup whole wheat panko breadcrumbs
2 tablespoons olive oil, divided
In a large bowl, whisk together lemon juice, Worcestershire sauce, Dijon mustard, hot pepper sauce, low-fat mayonnaise and egg. Stir in cilantro, black pepper, garlic powder, bell pepper, green onions, celery and parsley.
Gently stir in the crabmeat and panko. Shape mixture into 12 patties, using about ⅓ cup of mixture for each. Place the crab cakes in the refrigerator for 30 minutes.
When ready to cook, heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. Add six crab cakes and cook for about 5 minutes on each side or until golden brown and slightly firm.
Transfer the cooked crab cakes to a plate. Add the remaining tablespoon of olive oil to the pan and cook the second batch of crab cakes. Serve hot.
By Henry Ford LiveWell.
91 calories (42% of big), 4.5 grams big (1 gram sat. big), 4 grams carbohydrates8 grams protein191mg sodium59mg cholesterol28mg calcium1 gram fiber. Food exchanges: 1 protein, 1 vegetable.