Cajun Crab Croquettes
Recipe from EatingWell

Crab cakes get a Louisiana spin with Cajun spice and corn. Although any type of crab works here, we prefer the texture of lump crabmeat. Serve with Zesty Rmoulade Sauce. Make it a meal: Serve on arugula salad.


Cajun Crab Croquettes


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Prep Time: 30 mins
Total Time: 50 mins
Servings: 4 servings, 2 croquettes each
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Ingredients
 
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  • 3  teaspoons  canola oil, dividedOn Sale
  • 1    small onion, finely dicedOn Sale
  • 1/2  cup  finely diced green bell pepperOn Sale
  • 1/2  cup  frozen corn kernels, thawedOn Sale
  • 1 1/2  teaspoons  Cajun seasoning, dividedOn Sale
  • 1  pound  pasteurized crabmeat, drained if necessaryOn Sale
  • 1    large egg whiteOn Sale
  • 3/4  cup  plain dry breadcrumbs, dividedOn Sale
  • 1/4  cup  reduced-fat sour creamOn Sale
  • 1/2  teaspoon  freshly grated lemon zestOn Sale
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Directions
1.
Preheat oven to 425 degrees F. Coat a baking sheet with cooking spray.
2.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn and 1 teaspoon Cajun seasoning and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add crab, egg white, 1/2 cup breadcrumbs, mayonnaise and lemon zest. Mix well.
3.
Divide the mixture into 8 equal portions (about 1/2 cup each). Form each portion into an oblong patty that's about 4 inches by 2 inches. Place on the prepared baking sheet. Combine the remaining 1/4 cup breadcrumbs, 1/2 teaspoon Cajun seasoning and 2 teaspoons oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, then gently press it on.
4.
Bake the croquettes until heated through and golden brown on top, about 20 minutes.

Nutrition information
Calories 260, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 132 mg, Sodium 942 mg, Carbohydrate 23 g, Fiber 2 g, Protein 27 g, Potassium 148 mg. Daily Values: Vitamin C 25%, Calcium 15%, Iron 35%. Exchanges: Starch 1.5,Lean Meat 3,Fat 0.5. Percent Daily Values are based on a 2,000 calorie diet
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how-tos
How to Make Crab Cakes
Crab cakes are a regional favorite in coastal areas across the U.S., especially in Chesapeake Bay, Maryland, where blue crabs are plentiful (though other types of crab meat will do just fine). Recipes for how to make crab cakes vary a bit by region, with some versions using significantly more bread crumbs or "fillers" than others. But they all have one thing in common: fresh and delicious crab meat.

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