I’ve gotten some positive feedback on the recipes I posted last week, so it seems like a good idea to start sharing some more! I’ll try to put up a new one every Saturday morning… Let’s call it the “Recipe For The Weekend” series. Or if you prefer, “Recipe For the Win!”
Earlier this week I had a hankerin’ for some healthy crab cakes. I found a few recipes online — here’s my slightly-adapted version. I used a pound of canned Blue Crab that I got at Costco for $14. Delicious!
(Sadly, I forgot to snap a photo. The “crab cake” pictured above is clearly not mine!)
Whole-Grain Crab Cakes
Using whole wheat bread to make the breadcrumbs turns these into a hearty, satisfying dish - while the Greek Yogurt helps keep them from drying out.
- 1 pound crab meat drained and rinsed (don’t use the imitation stuff; it’s loaded with sugar and fillers)
- 1/2 cup fat-free Greek yogurt I like Fage but any brand will do
- 1/2 cup chopped parsley
- 1 egg lightly beaten
- 3 slices 100% whole wheat sandwich bread crumbed in the blender or food processor
- 1 tablespoon grainy mustard
- 1/4 teaspoon Tabasco hot sauce more or less, based on your preference
- 1/4 teaspoon ground pepper to taste
- 1 tablespoon extra virgin olive oil
Mix all the ingredients except the olive oil in a large bowl.
Heat the oil in a non-stick pan on medium heat.
Divide evenly into 8 balls, then shape into 1-inch thick patties and fry gently, about 5 minutes on each side, until nicely browned and cooked through.
I served them with a blue cheese-horseradish-yogurt sauce, which was tasty, but definitely too overpowering.
If you have a good crab cake sauce recipe, please share in the comments!
Photo by Whipped Bakeshop.
It’s been awhile since I’ve made this…really need to do it again, and get better pictures!
thanks for the healthy version! As a sauce for crabcakes I used to just mix the mustard I used for the crabcake and added mayo…yogurt and the grainy mustard should have the same effect. I sometimes add a little horseradish to it as well but I’m sure you found out a little bit goeas a long way
I make my own panko (from 100% whole wheat bread that I also bake myself!), can I substitute that for the 3 slices? If so, how much do you think it would use?