19 February 2016

Crab Cakes

Crab Cakes
Source: http://www.genaw.com/lowcarb/crab_cakes.html

Yield: 6 servings

6 ounces crab meat *
1 pound pollock, cooked and flaked **
1/4 cup mayonnaise
2 tablespoons fresh parsley, chopped fine
4 green onions, chopped fine
2 teaspoons Old Bay seasoning
1/2 teaspoon coriander
1/8 teaspoon cayenne
1/4 teaspoon pepper
1/2 teaspoon hot sauce
2 egg whites
1/2 cup unsweetened coconut, finely ground
Oil, for frying

In a medium bowl, break up the pollock with your fingers until it's finely shredded. Stir in all of the remaining ingredients, except the crab meat, coconut and oil, until well blended. Gently fold in the crab meat, trying not to break it up too much. Divide into 6 equal portions on a wax paper-lined baking sheet. Gently shape into patties with your hands; chill two hours. Put the coconut in a small shallow dish. Carefully set one crab cake in the coconut and gently turn over to coat the other side; place back on the wax paper. Repeat to coat all of the patties. Chill at least 1 hour. Heat the oil in a skillet over medium heat. Fry the patties 4-5 minutes per side, flipping carefully, until golden brown on each side.

Can be frozen, but they get a little watery

* I used the fresh kind that's found in the seafood department, not canned. It comes in a foil pouch and contains no added liquid. If you use canned crab meat, you may need two cans to get a full 6 ounces after draining.
** You should end up with about 8 ounces of cooked fish. I used 2 fillets (12 ounces total) and came a bit short with only a 7 ounce yield. If you can't get pollock, any mild white fish will work.

Servings Calories Fat Carbs Fiber Protein
6 292 22 2 1 21

Amount Measure Ingredient Class
oz crab meat meat
1 lb fish, pollock meat
1/4 cup mayonnaise condiments
2 Tbsp parsley, fresh produce
4 each green onions produce
2 tsp Old Bay spices
1/2 tsp coriander spices
1/8 tsp cayenne spices
1/2 tsp hot sauce condiments
2 each eggs dairy
1/2 cup coconut, unsweetened baking
1 pkg oil, for frying baking

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