Heart-Healthy Classic Crab Roll
Indulge in the fresh, coastal flavors of this Heart-Healthy Classic Crab Roll while keeping your wellness goals on track. Packed with omega-3-rich fresh crab meat, creamy low-fat Greek yogurt, and a zesty kick of Dijon mustard and lemon juice, this recipe offers a light yet satisfying twist on a beloved seafood favorite. The crunch of finely chopped celery and green onions pairs perfectly with the wholesome texture of whole grain buns, which are lightly toasted for a golden crispness. Each roll is lined with crisp lettuce leaves to add freshness and keep the filling in place. Ready in just 20 minutes, this quick and nutritious recipe is perfect for a guilt-free lunch or dinner. Whether you’re looking to embrace heart-healthy eating or simply craving a delicious seafood sandwich, these crab rolls are sure to become a staple on your menu.
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Ingredients
- 400 grams fresh crab meat
- 2 tablespoons extra virgin olive oil
- 4 tablespoons low-fat Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon dijon mustard
- 1 large celery stalk
- 2 stalks green onions
- 2 tablespoons fresh dill
- 4 whole grain hot dog buns
- 4 large leaves lettuce leaves
- 1 teaspoon black pepper
- 0.5 teaspoon salt
Directions
Step 1
Begin by finely chopping the celery and green onions. These will add a nice crunch and flavor to the crab mixture.
Step 2
In a large bowl, combine the fresh crab meat, chopped celery, and green onions.
Step 3
Add the low-fat Greek yogurt, extra virgin olive oil, lemon juice, and Dijon mustard to the bowl. Mix gently to ensure the crab meat remains in nice chunks.
Step 4
Fold in the fresh dill, and season the mixture with salt and black pepper to taste. Stir until all the ingredients are well combined.
Step 5
Preheat a griddle or non-stick pan over medium heat. Lightly toast the whole grain hot dog buns for about 2-3 minutes on each side until slightly crispy.
Step 6
Line each bun with a large lettuce leaf. This will not only add a fresh, crisp layer but will also help to hold the crab mixture in place.
Step 7
Generously spoon the crab mixture into each lettuce-lined bun, ensuring even distribution.
Step 8
Serve immediately, optionally garnished with a small sprig of dill on top.
Nutrition Facts
| Serving size | (825.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1215.9 |
| Total Fat 45.1g | 0% |
| Saturated Fat 8.0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 219.0mg | 0% |
| Sodium 6421.4mg | 0% |
| Total Carbohydrate 104.0g | 0% |
| Dietary Fiber 15.4g | 0% |
| Total Sugars 21.1g | |
| Protein 106.8g | 0% |
| Vitamin D 21.6IU | 0% |
| Calcium 756.4mg | 0% |
| Iron 11.8mg | 0% |
| Potassium 1913.0mg | 0% |
Source of Calories