Mexican Crab Cakes

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Ever since I was young, my family and I have been enjoying summers in Cape Cod, MA, where fresh seafood is always readily available. In addition to the striped bass we would catch off my father’s boat, I also loved the crab cakes we had each summer. However, with an ever growing list of food allergies, I have had to eliminate both grains and eggs from my diet, the primary ingredients that transform crab meat into those delicious, crunchy cakes. Though I have scoured the internet for alternate crab cake recipes, I never could quite find one that suited my needs; which finally lead me to create these crab cakes with a Mexican twist. What I love about this recipe is how versatile it is. If you are allergic to shellfish, simply substituting canned tuna or salmon would make for an equally delicious meal for dinner, lunch, or even breakfast!  By using pureed plantain as both the binder and moisture component, these crab cakes form a perfectly golden crust on the outside, while still keeping the inside succulent and flavorful. There is no better way to bring back the fond memories of summer time, than cooking up this quick and easy crab cake recipe. Enjoy!

Further Food Nutritionist Commentary:

Crab meat is a great source of lean protein, naturally low in calories and full of B vitamins, especially B12. It is also teeming with essential minerals like calcium, zinc, and copper and is an excellent source of selenium, which is essential for healthy thyroid function.

Gabriella chose to use mashed plantain as a binder, instead of traditional bread crumbs, which is not only a great substitution because it makes the recipe gluten- and grain-free, but also because it adds fiber, potassium, vitamin a, magnesium, folate and vitamin K to dish. Duck fat gives the crab cakes depth and richness, and is great option for those who are looking to get back to more traditional fats. Often, the oils found on grocery store shelves are highly processed, refined, bleached and deodorized. Duck fat can often be found in the refrigerated section of many natural food stores, or at farmers markets. If you can’t find it, or have high cholesterol or atherosclerosis, cold-pressed extra virgin olive oil can be used in it’s place.

By Casey Giltner, Nutritionist
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Mexican Crab Cakes

  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Servings: 2

Ingredients

8 ounces lump crab meat

¼ cup cilantro (chopped)

3 tablespoons green onion (chopped)

1 teaspoon salt

1 lime (juiced)

⅓ cup green plantain puree (take green plantain and puree it in a food processor until smooth)

1 tablespoon duck fat

Instructions

  1. Drain crab meat and place in a medium sized mixing bowl.
  2. Add chopped cilantro, green onions, and salt, mix well.
  3. In a small bowl, mix together the plantain puree and lime juice.
  4. Fold the plantain mixture into the crab and combine.
  5. Form the mixture into 4 crab cakes approximately ¾ inches thick.
  6. In a medium sized pan, heat duck fat on medium-low.
  7. Once the oil begins to sizzle, place the crab cakes in the pan.
  8. Let cook 3-4 minutes per side.

Note: The crab cakes can also be baked in the oven in a baking dish with 1 tablespoon of duck fat for 20 minutes, flipping it after 15 minutes.

Drain crab meat and place in a medium sized mixing bowl. Add chopped cilantro, green onions, and salt, mix well. In a small bowl, mix together the plantain puree and lime juice. Fold the plantain mixture into the crab and combine. Form the mixture into 4 crab cakes approximately ¾ inches thick. In a medium sized pan, heat duck fat on medium-low. Once the oil begins to sizzle, place the crab cakes in the pan. Let cook 3-4 minutes per side. Note: The crab cakes can also be baked in the oven in a baking dish with 1 tablespoon of duck fat for 20 minutes, flipping it after 15 minutes.

Nutrition Information

Per Serving:  Calories: 198; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 126mg; Sodium: 1702mg; Potassium: 265mg; Carbohydrate: 16g; Fiber: 1g; Sugar: 7g; Protein: 19g

Nutrition Bonus: Calcium: 13%; Vit C: 24%; Vit A: 12%; Iron: 6%

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