Health

Crab Cakes With Fresh-Corn Salsa

crab-cake-corn-salsa Photo: Leigh Beisch

Ingredients

  • Crab cakes:
  • 1 pound shredded lump crabmeat, drained and shell pieces removed
  • 1 1/2 cups fresh whole-grain breadcrumbs, divided
  • 1/4 cup fat-free mayonnaise
  • 3 tablespoons chopped fresh chives, divided
  • 2 tablespoons fresh lemon juice
  • 2 large egg whites
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons canola oil
  • Corn salsa:
  • 3 ears corn
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons reduced-fat balsamic vinaigrette or Italian salad dressing (such as Newman's Own Lighten Up!)

Preparation


1. To make crab cakes, combine crabmeat, 1 cup breadcrumbs, mayonnaise, 2 tablespoons chives, juice, egg whites, salt, and red and black peppers. Mix well and shape to form 8 (1/2-inch-thick) patties. (Patties may be covered with plastic and refrigerated up to 4 hours before cooking.)

2. To make corn salsa, cut corn kernels from cobs; transfer the kernels and any milky juices to a small bowl. Add tomatoes, 1 tablespoon chives, and dressing; mix well.

3. Heat oil in a 12-inch nonstick skillet over medium heat until hot. Dip crab cakes lightly in 1/2 cup breadcrumbs. Add crab cakes to hot skillet; cook 5 minutes per side or until golden. Transfer to plates; top with corn salsa.


  • Prep Time:
  • Cook Time:

  • These low-fat crab cakes are made with whole wheat breadcrumbs, egg whites, and fat-free mayonnaise and topped with an easy salsa of fresh corn and cherry tomatoes.
  • Yield: 8 appetizer servings or 4 main-dish servings (serving size: 1 crab cake and 1/3 cup salsa or 2 crab cakes and 3/4 cup salsa)

Nutritional Information

Calories per serving: 274
Fat per serving: 7g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 27g
Carbohydrate per serving: 28g
Fiber per serving: 4g
Cholesterol per serving: 90mg
Iron per serving: 2mg
Sodium per serving: 707mg
Calcium per serving: 128mg

Good to Know

Like other shellfish, crab meat is high in vitamin B12, protein and iron. But it's also high in cholesterol and sodium, so it should be eaten in moderation, especially those who have hypertension.

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