Choosing the Right Seafood- Buy American

Very Healthy
Health score
83%
Choosing the Right Seafood- Buy American
50 min.
4
814kcal

Suggestions


Are you ready to elevate your seafood game with a dish that’s not only delicious but also incredibly healthy? Introducing our delightful crab cakes, a perfect blend of fresh ingredients and bold flavors that will impress your family and friends. With a health score of 83, these crab cakes are a guilt-free indulgence, making them an ideal choice for lunch or dinner.

What sets this recipe apart is the use of American-sourced seafood, specifically blue crab meat, which is not only sustainable but also packed with protein and essential nutrients. The combination of sweet corn, vibrant red bell peppers, and a hint of jalapeño adds a refreshing twist, while the Old Bay seasoning brings that classic coastal flavor to life. Each bite is a celebration of textures and tastes, from the crispy exterior to the tender, flavorful interior.

In just 50 minutes, you can whip up a meal that serves four, making it perfect for gatherings or a cozy family dinner. The preparation is straightforward, and the result is a dish that looks as good as it tastes. Serve these crab cakes warm, topped with a colorful succotash, and watch as they disappear from the plate. Dive into this culinary adventure and savor the taste of the sea with every bite!

Ingredients

  • 1.5 cup unseasoned breadcrumbs divided prepared
  • tablespoon canola oil 
  • 1.5 cup corn kernels raw fresh yellow divided
  • ounce crab meat blue
  • teaspoon dijon mustard 
  • tablespoon green onions thinly sliced
  • tablespoon jalapeño minced
  • pinch kosher salt plus more for seasoning
  • 0.3 cup key lime juice fresh (may substitute any lime juice)
  • tablespoon mayonnaise 
  • cup young okra thinly sliced
  • 0.5 teaspoon old bay seasoning 
  • pint freshly cracked pepper black plus more for seasoning
  • 0.8 cup bell pepper diced red divided finely
  • tablespoon butter unsalted divided

Equipment

  • bowl
  • frying pan
  • baking sheet

Directions

  1. Combine remaining ½ cup corn, remaining ¼ cup red bell pepper, green onions, mayonnaise, mustard, Old Bay, crab meat, and lightly beaten egg in a large bowl, folded until just blended. Stir in ½ cup breadcrumbs, do not overmix. Divide mixture into 8 equal portions; shape each into a 1-inch-thick patty.
  2. Place the remaining breadcrumbs in a shallow dish, season lightly with salt and pepper; dredge crab cakes in the mixture, turning to lightly coat all sides. Arrange patties in a single layer on a small baking sheet.
  3. Place patties in freezer for 20 minutes or until firm.In a a large nonstick skillet set over medium-high heat melt 1 tablespoon butter into 2 tablespoons canola oil; swirl to coat. The oil should be very hot but not yet smoking.
  4. Place 4 coated cakes to the skillet; cook 3 to 4 minutes on each side or until golden brown.
  5. Remove from pan, and keep warm. Repeat procedure with remaining butter, canola oil and crab cakes.
  6. Serve warm topped with succotash.Like this:Like Loading...

Nutrition Facts

Calories814kcal
Protein13.42%
Fat34.34%
Carbs52.24%

Properties

Glycemic Index
60.5
Glycemic Load
15.47
Inflammation Score
-10
Nutrition Score
53.848260622957%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.06mg
Luteolin
0.22mg
Kaempferol
0.07mg
Quercetin
6.05mg

Nutrients percent of daily need

Calories:814.43kcal
40.72%
Fat:34.85g
53.62%
Saturated Fat:8.23g
51.44%
Carbohydrates:119.28g
39.76%
Net Carbohydrates:84.55g
30.75%
Sugar:8.15g
9.05%
Cholesterol:43.27mg
14.42%
Sodium:1015.15mg
44.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.65g
61.31%
Manganese:15.81mg
790.67%
Vitamin K:245.23µg
233.56%
Fiber:34.73g
138.93%
Copper:2.27mg
113.37%
Vitamin B12:5.27µg
87.82%
Iron:14.44mg
80.22%
Magnesium:277.16mg
69.29%
Vitamin C:56.33mg
68.28%
Calcium:660.15mg
66.02%
Potassium:2028.83mg
57.97%
Selenium:38.02µg
54.32%
Phosphorus:439.12mg
43.91%
Vitamin B1:0.64mg
42.92%
Vitamin A:2024.15IU
40.48%
Zinc:5.85mg
39.02%
Folate:145.57µg
36.39%
Vitamin B6:0.67mg
33.28%
Vitamin E:4.98mg
33.22%
Vitamin B2:0.51mg
29.89%
Vitamin B3:5.91mg
29.56%
Vitamin B5:2.51mg
25.08%
Source:SippitySup