Crab Cakes Rockefeller

Health score
27%
Crab Cakes Rockefeller
45 min.
6
219kcal
100%sweetness
6.04%saltiness
0%sourness
0%bitterness
0%savoriness
34.05%fattiness
100%spiciness

Ingredients

  • pound lump crab meat canned
  • 0.5  bell pepper diced red finely
  •  spring onion diced finely
  • cup breadcrumbs (Panko works great too)
  • tablespoons honey 
  • teaspoon chili powder 
  • tablespoon butter unsalted
  • slices pancetta 
  • cups baby spinach uncooked ()
  • 0.3 cup watercress 
  • cloves garlic smashed finely chopped
  • servings pepper black good freshly ground to taste

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • knife
  • aluminum foil
  • toaster

Directions

  1. Preheat your oven to 375F and set the top rack to the middle position (BTW, this recipe is a great toaster oven candidate). Line a baking sheet with aluminum foil or a nonstick cooking mat.
  2. In a large bowl, combine the crab meat, diced red bell pepper, half of the diced green onion (reserving the other half) and half of the bread crumbs (reserving the other half).
  3. Mix in the honey and chili powder, then season to taste with salt and pepper.
  4. I like to form my crab cakes by pressing them into a 1/2 cup measure, squeezing tightly so theyll hold their shape. You can mould them with your hands as well, but be sure to press them together tightly or they might fall apart in transit to the plates. Arrange the crab cakes on the lined baking sheet, leaving at least 1 between each crab cake.
  5. Using your olive oil sprayer (if you have one; or by drizzling olive oil) lightly coat the outside of each crab cake. This will help with browning and to form an outer crust.
  6. Bake at 375F for 25 minutes, or until golden brown.
  7. Meanwhile, fry the bacon or prosciutto in a large skillet until crispy. Set aside to drain, then crumble into small pieces using a sharp knife.
  8. Finely chop the spinach and watercress stems. In a large skillet, melt the butter over medium heat.
  9. Add the garlic and saut 1 minute. Then, add the remaining green onion, bread crumbs and watercress stems. Saut 1 minute more. Finally, add the chopped spinach and cook until wilted, 1-2 minutes. Season to taste with salt and pepper.
  10. To serve, plate a crab cake atop a smear of the spinach mixture, then sprinkle the whole plate with crumbled bacon.

Nutrition Facts

Calories219kcal
Protein31.97%
Fat18.51%
Carbs49.52%

Properties

Glycemic Index
40.38
Glycemic Load
6.56
Inflammation Score
-9
Nutrition Score
25.761304347826%

Flavonoids

Luteolin
0.21mg
Kaempferol
1.72mg
Myricetin
0.11mg
Quercetin
2.13mg

Taste

Sweetness:
100%
Saltiness:
6.04%
Sourness:
0%
Bitterness:
0%
Savoriness:
0%
Fattiness:
34.05%
Spiciness:
100%

Nutrients percent of daily need

Calories:219.08kcal
10.95%
Fat:4.54g
6.99%
Saturated Fat:1.87g
11.69%
Carbohydrates:27.35g
9.12%
Net Carbohydrates:25.46g
9.26%
Sugar:13.35g
14.83%
Cholesterol:38.53mg
12.84%
Sodium:806.12mg
35.05%
Protein:17.66g
35.32%
Vitamin B12:6.88µg
114.74%
Vitamin K:119.09µg
113.42%
Vitamin A:2487.86IU
49.76%
Selenium:33.35µg
47.65%
Copper:0.8mg
39.78%
Zinc:5.03mg
33.51%
Vitamin C:26.41mg
32.02%
Folate:101.65µg
25.41%
Manganese:0.46mg
23.1%
Phosphorus:220.63mg
22.06%
Vitamin B1:0.25mg
16.37%
Magnesium:65.49mg
16.37%
Vitamin B6:0.25mg
12.62%
Vitamin B3:2.49mg
12.46%
Iron:2.19mg
12.18%
Potassium:377.75mg
10.79%
Calcium:102.37mg
10.24%
Vitamin B2:0.17mg
10.19%
Fiber:1.88g
7.54%
Vitamin E:0.83mg
5.54%
Vitamin B5:0.46mg
4.62%
Source:Foodista