Florida Crab Cakes
(makes 4 servings)
| 1 | pound (480 g) crabmeat, preferably lump |
| 1/2 | medium red bell pepper, seeded and minced |
| 1/2 | medium green bell pepper, seeded and minced |
| 1 | rib celery, finely minced |
| 1 | large clove garlic, minced |
| 3 | tablespoons (11 g) minced flat-leaf parsley |
| 1/4 | cup (11 g) unseasoned dry bread crumbs |
| 1 1/2 | teaspoons (7.5 ml) Old Bay Seasoning or other seafood seasoning |
| 1/4 | teaspoon (1.25 ml) freshly ground pepper |
| 1/8 | teaspoon (0.6 ml) cayenne pepper |
| refrigerated butter-flavored cooking spray |
- Pick through crabmeat, removing all bits of shell. Place in a bowl and mix with shallots, bell peppers, celery, garlic, and parsley. Stir in bread crumbs, Old Bay Seasoning, finely ground pepper, cayenne pepper, and egg.
- Wet your hands with cool water. Pat crab mixture into 4 large or 8 small patties. Wrap in plastic wrap or waxed paper and refrigerate for at least 30 minutes.
- When ready to cook, lightly coat a cast iron or heavy nonstick skillet with cooking spray. Place over high heat and add crab cakes. Brown for about 3 minutes per side, turning once, until golden brown and crusty. Serve hot with the salsa alongside.
| Per serving: | 170 calories (16% calories from fat), 27 g protein, 3 g total fat (0.5 g saturated fat), 9 g carbohydrates, 1 g dietary fiber, 133 g cholesterol, 672 mg sodium |
| Diabetic exchanges: | 4 very lean protein, 1/2 carbohydrate (bread/starch) |
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