Crisp Crab Cakes

Health score
17%
Crisp Crab Cakes
60 min.
8
109kcal

Suggestions

Ingredients

  • pound crab claw meat picked over
  • teaspoons dijon mustard 
  • large eggs lightly beaten
  • Dash hot sauce 
  • servings kosher salt and pepper freshly ground
  • tablespoon juice of lemon fresh for serving
  • tablespoons nonfat milk 
  • 0.5 teaspoon old bay seasoning 
  • tablespoon olive oil extra-virgin
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 cup bell pepper red finely chopped
  •  scallions thinly sliced
  • teaspoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat.
  2. Add the scallions and bell pepper and cook until they begin to soften, about 2 minutes. Cool slightly.
  3. Mix 1/2 cup panko, the egg and milk in a small bowl. In a medium bowl, whisk the Worcestershire sauce, mustard, lemon juice, Old Bay and hot sauce; fold in the crabmeat, panko mixture, scallionbell pepper mixture, 1/4 teaspoon salt and a pinch of pepper. Shape into 8 patties and refrigerate 30 minutes. Coat the crab cakes with the remaining 1/2 cup panko.
  4. Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat. Mist the crab cakes with cooking spray and cook, sprayed-side down, 3 to 4 minutes. Spray the tops, flip and cook 3 to 4 more minutes.
  5. Serve with lemon wedges.
  6. Photograph by Andrew Mccaul

Nutrition Facts

Calories109kcal
Protein47.18%
Fat26.93%
Carbs25.89%

Properties

Glycemic Index
19.34
Glycemic Load
0.26
Inflammation Score
-5
Nutrition Score
13.38260867803%

Flavonoids

Eriodictyol
0.39mg
Hesperetin
0.52mg
Naringenin
0.01mg
Luteolin
0.09mg
Kaempferol
0.04mg
Myricetin
0.01mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:108.58kcal
5.43%
Fat:3.18g
4.89%
Saturated Fat:0.59g
3.72%
Carbohydrates:6.87g
2.29%
Net Carbohydrates:6.14g
2.23%
Sugar:1.28g
1.42%
Cholesterol:47.18mg
15.73%
Sodium:757.9mg
32.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.52g
25.04%
Vitamin B12:5.21µg
86.78%
Selenium:25µg
35.71%
Copper:0.55mg
27.74%
Zinc:3.63mg
24.2%
Vitamin C:17.56mg
21.28%
Phosphorus:158.78mg
15.88%
Folate:42.71µg
10.68%
Vitamin K:9.27µg
8.83%
Magnesium:35.06mg
8.76%
Vitamin A:381.69IU
7.63%
Vitamin B1:0.11mg
7.48%
Vitamin B6:0.14mg
6.99%
Vitamin B3:1.26mg
6.28%
Manganese:0.12mg
6.04%
Vitamin B2:0.1mg
5.93%
Iron:1.02mg
5.65%
Calcium:54.52mg
5.45%
Potassium:184.54mg
5.27%
Vitamin B5:0.39mg
3.88%
Vitamin E:0.5mg
3.31%
Fiber:0.73g
2.92%
Vitamin D:0.17µg
1.11%