Crab Cakes

From EatingWell: July/August 1994 — Subscribe Now!

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.

6 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

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.

Nutrition

Per serving: 149 calories; 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.

Nutrition Bonus: Vitamin C (30% daily value), Folate (20% dv), Selenium (49% dv), Zinc (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 2 very lean meat, 1 fat