If you’re eager to meet the Dietary Guidelines for Americans recommendation for 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 they’re full of 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 offer some promising help with cognitive function in those with mild Alzheimer’s disease.
- Vitamin B-12, which contributes to a healthy nervous system and the function and development of the brain.
- Copper, which helps to form red blood cells, bone, connective tissue and collagen.
- Zinc, which boosts the immune system and helps heal wounds. It also plays a role in insulin storage and release.
Crab is expensive, and king crab costs more than snow crab or blue crab. Several factors influence the cost: low supply, a short season, a time-consuming procurement process, shipping expenses and a short shelf life.
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Crabmeat is typically sold as jumbo lump, backfin, special and claw meat. Jumbo lump blue crab is a popular choice for crab cakes because of its size and sweet taste, but you can use a combination of crabmeat to make crab cakes. A true Maryland crab cake has discernible pieces of crab.
In today’s recipe, we use only enough bread crumbs and mayonnaise to hold the crab cakes together. All the other ingredients work together to enhance the taste of crab. Serve these as an appetizer or with a simple green salad for a healthy lunch or dinner.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Maryland-style Crab Cakes
Makes: 12 crab cakes / Prep-time: 20 minutes (plus chilling time) / Total time: 1 hour
2 tablespoons fresh lemon juice
1 teaspoon Worcestershire sauce
1 tablespoon Dijon mustard
1 teaspoon hot pepper sauce
2 tablespoons low-fat mayonnaise
2 eggs, lightly beaten
1 ½ teaspoons ground cilantro
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 fresh chopped parsley
1 pound fresh jumbo lump 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 coriander, black pepper, garlic powder, bell pepper, green onions, celery and parsley.
Gently fold in the crabmeat and panko. Form mixture into 12 patties using about ⅓ cup of mixture for each. Place crab cake patties in the refrigerator for 30 minutes.
When ready to cook, heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add six of the crab cakes and cook for about 5 minutes on each side or until golden brown and slightly firm.
Transfer cooked crab cakes to a plate. Add the remaining 1 tablespoon of olive oil to skillet and cook the second batch of crab cakes. Serve warm.
From Henry Ford LiveWell.
91 calories (42% from fat), 4.5 grams fat (1 gram Sat. fat), 4 grams carbohydrates8 grams protein191mg sodium59mg cholesterol28mg calcium1 gram fiber. Food exchanges: 1 protein, 1 vegetable.