Heart-Healthy Crispy Fried Crab

Indulge in the irresistible crunch of our Heart-Healthy Crispy Fried Crab, a guilt-free twist on a classic favorite. Made with fresh crab meat and coated in whole grain panko breadcrumbs, this recipe delivers a golden, crispy exterior while keeping things light and nutritious. Seasoned with fragrant lemon zest, garlic, onion powder, and fresh parsley, every bite bursts with vibrant flavor. Instead of deep-frying, this dish uses a combination of searing in heart-healthy olive oil and baking to perfection, making it lower in saturated fats. Perfectly balanced with a touch of low-sodium soy sauce, this elegant dish is ready in just 30 minutes and is ideal for a wholesome weeknight meal or an elevated appetizer. Serve with lemon wedges for a fresh citrusy finish! Keywords: heart-healthy, crispy fried crab, low-sodium, whole grain, easy crab recipes.

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 pound fresh crab meat
• 1 cup whole grain panko breadcrumbs
• 3 large egg whites
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon lemon zest
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh parsley
• 0.5 teaspoon black pepper
• 1 as needed cooking spray

Directions

Step 1

Preheat the oven to 400°F (200°C) and lightly spray a baking sheet with cooking spray.

Step 2

In a large bowl, combine crab meat, low-sodium soy sauce, garlic powder, onion powder, lemon zest, chopped parsley, and black pepper. Mix until all ingredients are well incorporated.

Step 3

In a separate shallow bowl, beat the egg whites until frothy.

Step 4

Place the whole grain panko breadcrumbs in another shallow bowl.

Step 5

Shape the crab mixture into small patties or balls depending on preference.

Step 6

Dip each crab patty into the egg whites, ensuring it is well coated, then roll it in the panko breadcrumbs.

Step 7

Heat olive oil in a large nonstick skillet over medium heat. Add patties in batches, ensuring not to overcrowd the pan.

Step 8

Cook each side for about 2 to 3 minutes, or until golden brown and crisp.

Step 9

Transfer the lightly fried crab cakes to the prepared baking sheet and bake in the oven for an additional 10 minutes until heated through.

Step 10

Serve hot, garnished with additional parsley, and lemon wedges on the side for an extra burst of freshness.

Nutrition Facts

Serving size	(723.0g)

Amount per serving	% Daily Value*
Calories	1165.2

Total Fat 38.3g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 0g
Cholesterol 240.1mg	0%
Sodium 6335.0mg	0%
Total Carbohydrate 89.3g	0%
Dietary Fiber 9.5g	0%
Total Sugars 4.9g
Protein 116.4g	0%

Vitamin D 0IU	0%
Calcium 567.3mg	0%
Iron 7.7mg	0%
Potassium 1835.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.5%

Protein: 39.9%

Carbs: 30.6%