Flecked with scallions and bell pepper, these healthy crab cakes are as flavorful as their higher-fat counterparts. We brown them first on the stovetop and then finish them in a hot oven—no need for frying.
Active Time: 30 minutes |
Total Time: 40 minutes
1 pound fresh lump crabmeat, (2 cups), picked over and patted dry
1 cup fresh whole-wheat breadcrumbs, (see Tip)
1/4 cup low-fat mayonnaise
1 large egg white, lightly beaten
2 tablespoons lemon juice
1 scallion, trimmed and finely chopped
1/3 cup finely diced red or green bell pepper
1 tablespoon chopped fresh parsley
1 teaspoon Old Bay seasoning
1/4 teaspoon freshly ground pepper
1/4-1/2 teaspoon hot sauce
1/2 cup fine dry breadcrumbs
1 teaspoon canola oil
Lemon wedges, for garnish
Preheat oven to 450°F.
Stir crabmeat, fresh breadcrumbs, mayonnaise, egg white, lemon juice, scallion, bell pepper, parsley, Old Bay seasoning, pepper and hot sauce to taste in a large bowl.
Place dry breadcrumbs in a shallow dish. Form the crab mixture into six 1/2-inch-thick patties. (The mixture will be very soft.) Dredge the patties in the dry breadcrumbs, reshaping as necessary.
Brush oil evenly over the bottom of a heavy ovenproof skillet. Heat the pan over medium-high heat. Add the crab cakes and cook until the undersides are golden, about 1 minute. Carefully turn the crab cakes over and transfer the pan to the oven. (If you do not have an ovenproof skillet, transfer the patties to a baking sheet.) Bake until heated through, 10 to 12 minutes. Serve with lemon wedges.
Per serving :
3 g Fat;
0 g Sat;
1 g Mono;
59 mg Cholesterol;
13 g Carbohydrates;
17 g Protein;
1 g Fiber;
536 mg Sodium;
329 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat, 1 fat
Tips & Notes
Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.