Heart-Healthy Crispy Fried Crab
Delight in the flavor-packed goodness of 'Heart-Healthy Crispy Fried Crab,' a nutritious twist on an indulgent seafood favorite. This recipe combines tender fresh crab meat with whole grain panko breadcrumbs for a perfectly crunchy texture that's baked to golden perfection, keeping health in mind without compromising on taste. Seasoned with aromatic garlic and onion powders, zesty lemon, and fresh parsley, each bite is a vibrant blend of light, savory, and citrusy notes. Instead of deep-frying, this recipe uses a combination of pan-searing with olive oil and oven baking to achieve irresistible crispiness while staying low in unhealthy fats. Ready in just 30 minutes, this dish is ideal for a quick yet elegant dinner or entertaining guests. Garnish with lemon wedges and more parsley for a restaurant-quality presentation that’s both heart-healthy and utterly satisfying.
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Recipe Information
Ingredients
- 1 pound fresh crab meat
- 1 cup whole grain panko breadcrumbs
- 3 large egg whites
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon lemon zest
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 1 as needed cooking spray
Instructions
Preheat the oven to 400°F (200°C) and lightly spray a baking sheet with cooking spray.
In a large bowl, combine crab meat, low-sodium soy sauce, garlic powder, onion powder, lemon zest, chopped parsley, and black pepper. Mix until all ingredients are well incorporated.
In a separate shallow bowl, beat the egg whites until frothy.
Place the whole grain panko breadcrumbs in another shallow bowl.
Shape the crab mixture into small patties or balls depending on preference.
Dip each crab patty into the egg whites, ensuring it is well coated, then roll it in the panko breadcrumbs.
Heat olive oil in a large nonstick skillet over medium heat. Add patties in batches, ensuring not to overcrowd the pan.
Cook each side for about 2 to 3 minutes, or until golden brown and crisp.
Transfer the lightly fried crab cakes to the prepared baking sheet and bake in the oven for an additional 10 minutes until heated through.
Serve hot, garnished with additional parsley, and lemon wedges on the side for an extra burst of freshness.
Nutrition Facts
Calories |
1165 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 6335 mg | 275% | |
| Total Carbohydrate | 89.3 g | 32% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 4.9 g | ||
| Protein | 116.4 g | 233% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 567 mg | 44% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1836 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
