Easy, Low-Fat Crab Cakes for 2
My 12-year-old son and I love seafood. However, we have been frequently disappointed by crab cakes that are sold in stores. The different ones that we've tried were often very high in fat.
One brand of crab cake at a local store had an astonishing 16 grams of fat per crab cake! That's the same amount of fat as in a fast food chicken sandwich. A friend and I used to buy them and each eat two of those without realizing how much fat we were eating.
Other brands of crab cakes had high levels of sodium or carbohydrates. Since my son and I are trying to eat healthier, we decided to experiment with making a low-fat crab cake recipe. We browsed several recipes on the Internet, but were not completely happy with any of them. So, we put together our own recipe for low-fat crab cakes.
We prefer crab cakes that are not breaded. These are more like the crab cakes that you see advertised as lump crab cakes. I'd like to try them with fresh crab some time rather than the canned. However, these are very easy crab cakes to make.
In addition to trying fresh crab meat, I'd like to experiment with adding some other ingredients. I would like to add chopped onion and green pepper, but my son doesn't like those. We could both agree on mushrooms, and I was just wondering how that might taste. That might add an interesting flavor to the crab cakes.
If you like peppers and want to add that kind of flair to these, you could use the Southwestern flavor of egg substitute rather than the plain like we used. I've used the Southwestern egg substitute to make salmon patties before, so I know it works well for this type of recipe.
- Two 6 oz. cans crabmeat, drained
- 1/2 c. Panko bread crumbs
- 1 Tbsp. Worcestershire sauce
- 1 tsp. Old Bay Seasoning
- 1/4 c. egg substitute
- 1 Tbsp. light mayonnaise
- 1/2 tsp. dijon mustard
- 1 Tbsp. dried parsley
- Preheat oven to 350 degrees.
- Mix all ingredients in a bowl except the crabmeat. Then, fold crabmeat into the mixture.
- Spray a baking sheet with nonstick cooking spray.
- Divide the crabmeat mixture into four crab cakes. Place them on the baking sheet.
- Bake for 15 minutes. Turn the crab cakes and bake 10 minutes more.
|Serving size: 2 crab cakes|
|Calories from Fat||45|
|% Daily Value *|
|Fat 5 g||8%|
|Saturated fat 0 g|
|Unsaturated fat 4 g|
|Carbohydrates 25 g||8%|
|Sugar 4 g|
|Fiber 0 g|
|Protein 11 g||22%|
|Cholesterol 52 mg||17%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Usually, the nutritional ingredients for crab cakes that are sold at a store are for one crab cake. I designed this recipe for two people to have two crab cakes each. I felt that was the best way to handle it.
After we tasted the crab cakes, my son said, "This was the best idea ever!" An hour later, he was still talking about how much he liked them.
If you want some tartar sauce to go with these, you might want to try my very quick (and lazy) version of tartar sauce. I just mix light mayonnaise and relish to my tastes. Just keep in mind that using mayonnaise will add fat and calories to the meal.
If you try these, please leave a comment and let me know how you liked them. Also, feel free to give any suggestions for future experimentation for crab cakes or other foods. My son and I are enjoying trimming down recipes to reduce the carbs, calories, and fat content. We'll be sure to post more low-fat, low-calorie recipes in the near future.
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