Healthy Take on a Coastal Classic: Crab Cakes and Spicy Mustard Sauce

Celebrate the last couple weeks of summer with crab cakes that won’t break the bank — or your diet. Rather than ordering expensive, high-fat crab cakes at a restaurant, you can save money and make this healthier version at home.

The recipe uses panko breadcrumbs to provide a crispy but airy outer texture. You can also use light mayonnaise to reduce the fat content.
So, enjoy this healthy, flavorful and economical coastal classic before summer officially sets sail.

Nutritional Information 
Amount per serving

• Calories: 404
• Fat: 23.7 g
• Saturated fat: 3.1 g
• Monounsaturated fat: 13.5 g
• Polyunsaturated fat: 5.4 g
• Protein: 2 g
• Carbohydrate: 16.3 g
• Fiber: 1.2 g
• Cholesterol: 219 mg
• Iron: 1.6 mg
• Sodium: 670 mg
• Calcium: 149 mg

Ingredients
Crab cakes

• 1/3 cup red bell pepper, chopped
• 2 tablespoons mayonnaise
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper, freshly ground
• 2 green onions, chopped
• 1 large egg, lightly beaten
• 1 large egg yolk, lightly beaten
• 1 1/3 cups panko (Japanese breadcrumbs), divided
• 1 pound lump crabmeat, drained and shell pieces removed
• 2 tablespoons olive oil, divided

Sauce

• 2 tablespoons mayonnaise
• 2 tablespoons reduced-fat sour cream
• 2 teaspoons fresh parsley, chopped
• 2 teaspoons Dijon mustard
• 1 teaspoon white wine vinegar
• 1/8 teaspoon red pepper, ground

Preparation

1. Combine the first seven ingredients. 
2. Add 1/3 cup panko and crab; toss gently.
3. Divide crab mixture into eight equal portions; shape each into a 3/4-inch-thick patty. Place remaining panko in a shallow dish. Gently dredge patties in panko.
4. Heat a large skillet over medium-high heat. Add one tablespoon of oil to pan. Add four crab cakes to pan; cook for four minutes on each side. Remove from pan; keep warm. Repeat procedure with remaining oil and crab cakes.
5. Combine remaining ingredients; serve with crab cakes.

This recipe is courtesy of Vanessa Pruett, Cooking Light (September 2011).