Maryland Corn & Crab Cakes
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.
- 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
- 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
- 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.
- 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.
- To prepare corn salad: Combine 2 1/2 cups corn, tomatoes, red onion, 1 tablespoon oil, vinegar, salt and pepper in a medium bowl.
- To cook crab cakes: Place a large baking sheet in the oven; preheat to 250°F.
- 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.
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.
- Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.
Per serving: 439 calories; 17 g fat (3 g sat, 10 g mono); 182 mg cholesterol; 46 g carbohydrates; 1 g added sugars; 32 g protein; 6 g fiber; 895 mg sodium; 695 mg potassium.
Nutrition Bonus: Vitamin C (77% daily value), Iron (39% dv), Vitamin A (37% dv), Folate (23% dv), Potassium (20% dv), Magnesium (17% dv), Calcium (16% dv)
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 2 fat
More From EatingWell
When you need a little pick-me up, skip the sugar-laden energy...
The Meatless Monday movement is growing in popularity across...
If you work out in the morning, refuel with one of these...
Few things are more satisfying on a chilly night than a...
Sunscreen helps keep your skin healthy and beautiful,...
Baked potatoes are the perfect accompaniment to your favorite...
These quick dinner recipes are tastier, healthier versions of...
A great salad deserves a great dressing. So we've created...
These delicious slim-down dinners all clock in at just 400...
Spaghetti squash is the ultimate pasta impostor: it is a...
These spicy recipes are packed with flavor and metabolism-...
The DASH diet (Dietary Approaches to Stop Hypertension) may...
Weeknight meals are made easy with these 20-minute, low-...
The next time you’re thinking about ordering takeout, put...
When you surround yourself with healthy and delicious food,...
If you’re trying to slim down, our low-calorie dinners to...
- Type of Dish
- Main dish, fish/seafood
- Total Time
- 1 hour or less
- Preparation/ Technique
- Ease of Preparation
- July/August 2012