Soft Shell Crabs with Corn Relish, Field Greens and Roasted Red Pepper Sauce

Health score
41%
Soft Shell Crabs with Corn Relish, Field Greens and Roasted Red Pepper Sauce
90 min.
4
4559kcal

Suggestions

Ingredients

  • ounces asparagus sliced into 1/2-inch pieces
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons cider vinegar 
  • ounces cider vinegar 
  • cup club soda 
  • ounces cornstarch 
  • 0.5 tablespoon mustard dry
  •  ears corn husked
  •  egg whites beaten
  • ounces flour all-purpose
  •  green onion thinly sliced
  • cups field greens mixed for garnish
  • 0.3 teaspoon fennel powder 
  • 0.3 cup heavy cream 
  • small jalapeño diced , without seeds
  • ounces juice of lemon 
  • tablespoons brown sugar light
  • ounces mushrooms sliced
  • tablespoons olive oil 
  • quart vegetable oil; peanut oil preferred 
  • Dash pepper sauce hot
  • small shell crabs soft cleaned
  • 0.3 cup bell pepper diced red
  • 0.5 cup roasted pepper puree red
  • 0.5 teaspoon salt 
  • servings salt to taste
  •  shallots diced
  • ounces butter unsalted cubed
  • teaspoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • whisk
  • mixing bowl

Directions

  1. In a deep saucepan, heat peanut oil to 350 degrees F.
  2. In a large bowl, whisk together flour, cornstarch, pepper, fennel and salt.
  3. Whisk in club soda and egg whites to form a smooth batter. Dip soft shell crabs in batter and fry in batches until golden brown, about 4 minutes per batch.
  4. Drain on paper towels.
  5. Serve crabs with Corn Relish.
  6. Drizzle with Roasted Red Pepper Sauce and garnish with a pile of greens.
  7. Steam corn kernels until crisp-tender, about 3 to 5 minutes, set aside.
  8. Cut the kernels from the cob into a mixing bowl.
  9. In a large skillet, heat olive oil over medium-high heat.
  10. Add asparagus and mushrooms, cook until mushrooms give off their liquid and start to brown, about 3 to 5 minutes.
  11. Add red pepper, jalapeno and green onion. Cook just until scallions wilt, about 2 minutes.
  12. Add remaining ingredients, bring to a boil. Stir in corn mixture and cook until corn is heated through.
  13. Combine pepper puree, shallots, and vinegar in a non-reactive saucepan. Bring to a simmer and simmer until shallots are tender.
  14. Add cream and stir to combine.
  15. Add lemon juice and whisk in butter, 1 piece at a time, until sauce is smooth and thickened. Season with salt, to taste.

Nutrition Facts

Calories4559kcal
Protein3.07%
Fat75.45%
Carbs21.48%

Properties

Glycemic Index
94.25
Glycemic Load
33.02
Inflammation Score
-10
Nutrition Score
49.162174048631%

Flavonoids

Eriodictyol
0.69mg
Hesperetin
2.05mg
Naringenin
0.2mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1.21mg
Kaempferol
0.34mg
Quercetin
3.54mg

Nutrients percent of daily need

Calories:4558.74kcal
227.94%
Fat:385.44g
592.98%
Saturated Fat:101.54g
634.64%
Carbohydrates:246.8g
82.27%
Net Carbohydrates:233.4g
84.87%
Sugar:13.73g
15.26%
Cholesterol:138.71mg
46.24%
Sodium:2231.64mg
97.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.34g
70.68%
Vitamin E:41.84mg
278.96%
Manganese:2.8mg
139.83%
Vitamin B1:1.56mg
103.69%
Folate:410.33µg
102.58%
Vitamin B3:15.11mg
75.54%
Iron:13.53mg
75.15%
Selenium:51.84µg
74.06%
Vitamin B2:1.25mg
73.26%
Fiber:13.4g
53.6%
Vitamin A:2565.48IU
51.31%
Vitamin C:42.14mg
51.07%
Vitamin K:52.07µg
49.59%
Phosphorus:454.34mg
45.43%
Copper:0.6mg
30.01%
Potassium:977.31mg
27.92%
Magnesium:111.27mg
27.82%
Vitamin B5:2.77mg
27.69%
Vitamin B6:0.48mg
24.19%
Zinc:2.88mg
19.23%
Calcium:145.94mg
14.59%
Vitamin D:1.15µg
7.63%
Vitamin B12:0.16µg
2.64%