Baby Boomer Crab Cake
An average fried crab cake has about 230 calories with 60-65% fat and nearly 500 mg sodium. From a nutrition standpoint, crabmeat contains quality protein, along with omega-3 fatty acids, B vitamins such as folate (B9), cobalamin (B12) and niacin (B3), and important minerals such as zinc, selenium, potassium, phosphorus and copper.
In this recipe we’ve reduced the calories and sodium, while also lowering the fat. Serve this delicious crab cake with a mixed greens salad or a coleslaw made with vinaigrette. You can also make smaller (half size) portions and serve as an appetizer or snack.
Servings 30 3-ounce crab cakes
4 pounds cooked crabmeat
1 ½ cups mayonnaise
1 ½ cups panko bread crumbs
1 medium onion, chopped
1 Tablespoon chopped fresh parsley
2 Tablespoons Worcestershire sauce
2 Tablespoons Old Bay seasoning
1. Empty the crab into a bowl and pick through gently and remove any shell fragments.
2. Mix all ingredients together.
3. Form into 3 ounce crabcakes.
4. Heat oven to 350 F.
5. Spray oil on griddle or in frying pan. Heat to medium heat.
6. Brown crabcake on both sides.
7. Place on cookie sheet and bake in oven for 5-6 minutes until hot.
Nutrition per crabcake: 150 calories, 11 grams protein, 4 grams carbohydrate, 9 grams fat, 1 gram saturated fat, 65 mg cholesterol, 360 mg sodium, 172 mg potassium, 0 grams sugar, 0 grams dietary fiber.