You can control everything that goes into your crab cakes b y making them at home instead of ordering them from a restaurant or buying them pre-made at the store.
That means tons of fresh lump crab meat, just enough bread crumbs to hold them together, and fresh vegetables and spices for flavour. You can also control what stays out of them—lots of sodium and fat!
These healthy crab cakes are lightened up by baking instead of frying, using just a bit of whole wheat bread crumbs and no added salt. It's all served with a delicious spicy Greek yogurt dipping sauce.
1 egg + 1 egg white
1 tablespoon dijon mustard
Juice from 1 lemon
1/2 teaspoon paprika
1/4 teaspoon freshly cracked black pepper
225g crab meat
1/2 cup whole wheat bread crumbs
2 cloves garlic, minced
1/2 jalapeno, minced
1 green onion, chopped
Olive oil or oil spray
1/2 cup nonfat plain Greek yogurt
1 teaspoon dijon mustard
1 green onion, finely chopped
Juice of 1/2 lemon
1/2 teaspoon cayenne
Pinch freshly cracked black pepper
Heat oven to 200 degrees.
In a large bowl, whisk together eggs, dijon, lemon juice, paprika, and black pepper. Stir in crab, garlic, jalapeno, and green onion. Gently stir in bread crumbs until just combined.
Form mixture into 8 patties and place on a baking sheet lined with parchment or a silicone baking mat. Lightly brush or spray the tops of each with olive oil.
Bake for 15 minutes or until the tops are lightly golden. Remove from the oven and serve with sauce.
To make the sauce, whisk together all ingredients from Greek yogurt through cracked black pepper, until smooth.
Ingredient Variations and Substitutions
Add more or less jalapeno and cayenne pepper based on your preferred spice level.
Cooking and Serving Tips
Make it easy on yourself by buying crab meat that has already been shelled. It should be near the seafood counter at the grocery store.
If you can’t find whole wheat bread crumbs, make your own! Toast a slice of whole wheat bread until crispy, then blend in the food processor until large crumbs form.
Try these cakes over a green salad for lunch or share them with friends as a delicious summer appetizer.