Baked Crab Cakes
Preparation time: 20 minutes
Bake time: 25 minutes
Ingredients
(for 6 servings)
2 tbsp margarine
¼ cup all purpose flour
1 cup milk
cinnamon to taste
salt and pepper to taste
hot sauce to taste
400g cooked crab meat, drained
½ cup breadcrumbs
½ cup breadcrumbs for coating
1 egg
2 tbsp fresh dill, chopped
Preparation
Melt margarine over medium heat, until it melts. Slowly add flour while whisking.
Whisk in milk, a little bit at a time. While continuing to stir, add cinnamon, salt,
pepper and hot sauce. Cook until mixture is thick enough to coat the back of the spoon.
Remove from heat, and transfer into a large bowl. When cooled, add breadcrumbs,
crab meat, egg and dill. Mix until combined. After forming the mixture into a patty,
dip it into breadcrumbs, on both sides, to form a coating. Place in a parchment paper
lined baking sheet. Makes 12 patties.
Preheat the oven to 400F. Bake patties for 10-12 minutes, turn, and bake for another 10-12 minutes until golden.
Optional: serve with lemon wedge and dill sauce. To make dill sauce, combine 2 tablespoons of mayonnaise, 1 tablespoon of chopped fresh dill, 1 teaspoon of Dijon mustard, 1 teaspoon of shrimp sauce, and 1 tablespoon of lemon juice. Season with salt and pepper to taste.
Why is this recipe nutritious?
| Nutrition Facts | |||
| Per 1 serving (2 crab cakes) | |||
| Amount | % Daily Value | ||
| Calories 232 | |||
| Fat 7 g | 12% | ||
| Saturated 1.8 g | 9.7% | ||
| + Trans 0 g | |||
| Cholesterol 85 mg | |||
| Sodium 595 mg | 23% | ||
| Carbohydrate 19 g | 6% | ||
| Fibre 1 g | 4% | ||
| Sugars 12 g | |||
| Protein 21 g | |||
| Vitamin A | 12% | Vitamin C | 6% |
| Calcium | 9% | Iron | 17% |
This recipe is a good source of zinc. It contains 2.96 mg (27% of your daily need) of zinc per serving, mostly from crab meat. Zinc is needed for growth and development, and it is involved in strength of our immune system and wound healing, and is involved in sense of taste. Good sources of zinc are: meat, liver, eggs, seafood, dairy products, cereals, whole grains. Recommended daily intake is 8 mg for females and 11 mg for males.
This recipe is a great source of protein, mostly from crab meat. Protein is needed for growth, maintenance and body repair. Good sources of protein are: meat, fish, dairy products, eggs, beans, lentils, nuts, seeds, soy, etc. Protein needs are individualized, however most healthy adults need about 0.8 to 1.0 grams of protein for every kilogram of a healthy body weight. If you are a male weighing 85kg (187lbs) you would need about 68-85 grams of protein every day.
This recipe is also high in vitamin B12. It contains 7.28 μg (303%) of vitamin B12, mostly from crab meat. Vitamin B12 is involved in the building of DNA, in making of red blood cells and in maintaining nerve cells. It can be found in meat, dairy products, eggs, kidneys, liver and fish. Recommended daily intake is 2.4 μg for males and females (19-50 years of age).
| Tweet |
Nutrition Tip #18
Vitamin A is an antioxidant. Vitamin A is involved in cell growth, development, maintenance and repair, including skin cells. It also plays a role in our vision and eye health, and our immune system. Colourful fruits and vegetables tend to have more vitamin A. Vitamin A can also be found in liver, egg yolks, fortified dairy products, margarine, fish oil and some enriched cereals.
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca