Crab Cakes

As I was reading Food Network magazine a few weeks ago, I saw a recipe for a low-fat crab cake. I'm not the biggest fan of crab cakes because I'm never sure what else is in them besides crab, but figured I'd give this one a try since I like most of the ingredients. For one serving of these (2 crab cakes), there is only 220 calories. There's 9g of fat and 26g of protein as well. Granted, this will change based on what brands of ingredients you use, but that's not a bad range.

Crab Cakes

1 T + 2tsp olive oil

2 scallions, thinly sliced

1/2 c finely chopped red bell pepper

1 c panko bread crumbs

1 large egg, lightly beaten

1 T nonfat milk

1 tsp Worcestershire sauce

1 tsp dijon mustard

1 T fresh lemon juice

1/2 tsp Old Bay seasoning

dash of hot sauce

1 lb lump crab or crab claw meat

salt and pepper

cooking spray

Heat 2 tsp olive oil in skillet over medium-high heat. Add scallions and bell pepper and cook until they begin to soften.

Mix 1/2 c panko crumbs, egg and milk in a small bowl. In another bowl, whisk Worcestershire sauce, mustard, lemon juice, Old Bay, and hot sauce. Fold in the crab meat, panko mixture, scallion-pepper mixture, 1/4 tsp salt, and a pinch of pepper. Shape into 8 patties and refrigerate for 30 minutes.

Coat crab cakes with remaining 1/2 c panko. Heat remaining 1 T olive oil in skillet over medium-high heat. Mist crab cakes with cooking spray and cook, sprayed-side down for 3-4 minutes. Spray the tops and flip, cooking 3-4 more minutes. Serve with a lemon wedge.