I thought this might be appreciated over here since everyone is always looking for new taste treats which can fit in with your goals.
BooDreaux’s Bayou Crab Cakes
2 tablespoons olive oil
1 cup yellow onions, finely chopped
1/2 cup celery, finely chopped
1/4 cup red bell peppers,finely chopped
1/4 cup yellow bell peppers, finely chopped
3 cloves garlic, finely minced
1 pound lump crab meat, cleaned and picked
1/4 cup green onions, chopped
1/4 cup Parmesan Reggiano cheese, grated
2 tablespoons parsley, finely chopped
3 tablespoons Creole mustard(Zatarains preferably)
4 tablespoons fresh lemon juice, (juice of 2 lemons)
2 eggs
1/4 teaspoon white pepper
1/2 teaspoon Worcestershire sauce
1/4 teaspoon Tabasco sauce
1/4 cup all-purpose flour
3 teaspoons Creole seasoning(purchased or make your own: at bottom)
1-1/2 cups fine whole wheat bread crumbs
1 tablespoon water
Salt and pepper
In a medium saute pan, over medium heat the olive oil. Add the onions, celery, garlic and peppers. Season with salt and pepper. Saute for 5 minutes. Add the garlic and continue to saute for 2 minutes. Remove the pan from the heat and cool for 5 minutes. In a medium mixing bowl, combine the crab meat, green onions, grated cheese, parsley, Creole mustard, and juice of one lemon together. Mix well. Set the mixture aside.
In a food processor with a metal blade, process one egg and remainder of lemon juice for 1 minute. With the machine running, slowly add 1/2 cup olive oil. The mixture will be thick after all the oil is incorporated. Add the Worcestershire and hot sauce, process the mixture to incorporate. Season the mayonnaise with salt and pepper. Fold the Sauteed vegetables into the crab mixture. Fold in 1/2 cup of the mayonnaise and 3/4 cup of bread crumbs into the crab mixture. Mix well. In a shallow bowl, season the flour with 1 teaspoon of the Creole seasoning. In another bowl, whisk the remaining egg with the water. Finally in one bowl, combine the remaining bread crumbs and 1 teaspoon Creole seasoning together. Portion the filling into 1/3 cup balls. Form the balls into patties, about 1 inch thick. Pour a small amount of canola oil into a saute pan or spray well with a non-stick spray and heat over medium high heat. Dredge the cakes in the seasoned flour. Dip the cakes in the egg wash, letting the excess drip off. Dredge the cakes in the seasoned bread crumbs, covering the cakes completely. Gently lay the cakes in the oil and saute for 4 minutes on each side. Remove the cakes from the oil and drain on a paperlined plate. Season the cakes with the remaining Creole seasoning.
Creole Seasoning
2 1/2 tablespoons Hungarian Hot paprika(Szegd) is the brand I use
2 tablespoons kosher or sea salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon white pepper pepper
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon dried basil
1 tablespoon dried oregano
1 tablespoon dried thyme
This makes about 3/4 cup.
I’ve never calculated the exact macro’s per cake but as all can see the ingredients are all healthy (fats included) and since the cakes are pan sauteed rather than deep-fried I beleive they would be right on for most any diet. By the way, if lump is out of your budget(about $16-21/Lb) backfin, claw, shrimp, crawfish, or even scallops could be substituted.
