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Maryland Corn & Crab Cakes

http://www.eatingwell.com/recipes/corn_crab_cakes.html

From EatingWell:  July/August 2012

This corn and crab cakes recipe tastes like summer by the shore. The tomato and corn salad that accompanies them is a lively addition.

4 servings, 2 crab cakes & about 1 cup salad each | Active Time: 1 hour | Total Time: 1 hour

Ingredients

Crab Cakes

• 1 cup corn kernels (see Tip)
• 1 cup fine, dry breadcrumbs, preferably whole-wheat, divided
• 1/4 cup low-fat mayonnaise
• 1/4 cup finely chopped red bell pepper
• 1/4 cup finely chopped fresh parsley
• 1 tablespoon Dijon mustard
• 1 large egg, lightly beaten
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill or 1 teaspoon dried
• 1 teaspoon hot sauce
• 1/4 teaspoon Old Bay seasoning
• 1 pound pasteurized crabmeat, drained if necessary, picked over
• 2 tablespoons extra-virgin olive oil, divided, for cooking

Corn Salad

• 2 1/2 cups corn kernels
• 2 cups chopped ripe tomatoes
• 1/2 cup diced red onion
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons white balsamic or white-wine vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 lemon wedges for serving

Preparation

1. To prepare crab cakes: Combine 1 cup corn, 1/2 cup breadcrumbs, mayonnaise, bell pepper, parsley, mustard, egg, lemon juice, dill, hot sauce and Old Bay seasoning in a large bowl. Gently mix in crabmeat. Pack a 1/2-cup measuring cup with the crab cake mixture and unmold into your hand. Pack the mixture into a ball, then gently pat into a 3-inch cake about 1 inch thick. Repeat with the remaining crab mixture, forming 8 crab cakes total.
2. Place the remaining 1/2 cup breadcrumbs in a shallow dish. Gently dredge both sides of each crab cake in the breadcrumbs; transfer to a large plate. (Discard any remaining breadcrumbs.) Refrigerate.
3. To prepare corn salad: Combine 2 1/2 cups corn, tomatoes, red onion, 1 tablespoon oil, vinegar, salt and pepper in a medium bowl.
4. To cook crab cakes: Place a large baking sheet in the oven; preheat to 250°F.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 crab cakes; cook until golden brown, 3 to 4 minutes per side. Transfer to the baking sheet. Reduce the heat under the pan to medium-low and add the remaining 1 tablespoon oil. Cook the remaining crab cakes until golden brown, 2 to 4 minutes per side. Serve with the salad and lemon wedges.

Nutrition

Per serving : 439 Calories; 17 g Fat; 3 g Sat; 10 g Mono; 182 mg Cholesterol; 46 g Carbohydrates; 32 g Protein; 6 g Fiber; 895 mg Sodium; 695 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 2 fat

Tips & Notes

• Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 4 hours.

• How to Remove Corn Kernels: Stand an ear on its stem end and slice the kernels off with a sharp knife. To extract the corn “milk” and get more flavor for sauces, soups or puddings, add another step to the process: After cutting the kernels off, press the dull side of the knife down the length of the ear to push out the rest of the corn and its milk. Yield: You’ll get about 1 cup fresh kernels from one large ear of corn.