Here’s a Weight Watchers-friendly version of Delicious Crab and Shrimp Cakes, including nutritional information and SmartPoints.
Weight Watchers Crab and Shrimp Cakes
Ingredients:
- 1 pound fresh crab meat, picked over for shells
- 1/2 pound shrimp, peeled, deveined, and finely chopped
- 1 cup panko breadcrumbs (use whole wheat for fewer points)
- 1/2 cup light mayonnaise
- 1 large egg
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1 teaspoon Old Bay seasoning (or your favorite seafood seasoning)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- Cooking spray or 1 tablespoon olive oil (for frying)
Directions:
- Prepare the Mixture:
- In a large bowl, combine the crab meat and chopped shrimp.
- Add panko breadcrumbs, light mayonnaise, egg, Dijon mustard, Worcestershire sauce, Old Bay seasoning, salt, pepper, parsley, and lemon juice. Gently mix everything together without breaking up the crab meat too much.
- Chill:
- Cover the mixture and refrigerate for at least 30 minutes. This helps the cakes hold together better when frying.
- Shape Patties:
- Once chilled, shape the mixture into small patties, about 2-3 inches wide.
- Cook:
- Heat a non-stick skillet over medium heat and lightly coat with cooking spray or use 1 tablespoon of olive oil.
- Fry the crab and shrimp cakes for about 4-5 minutes on each side, or until they are golden brown and cooked through.
- Remove the cakes from the pan and let them drain on paper towels.
- Serve:
- Serve warm with your favorite dipping sauce or a slice of lemon.
Nutrition Information (Approximate per serving, makes 8 servings):
- Calories: 150 kcal
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 90mg
- Sodium: 460mg
- Total Carbohydrates: 10g
- Net Carbohydrates: 8g
- Fiber: 2g
- Sugar: 2g
- Protein: 15g
Weight Watchers SmartPoints:
- Blue Plan: 4 SmartPoints per serving
- Green Plan: 4 SmartPoints per serving
- Purple Plan: 4 SmartPoints per serving
Tips:
- Breadcrumbs: Use panko breadcrumbs for a lighter texture and fewer points. Whole wheat panko can also be used for added fiber.
- Mayonnaise: Light mayonnaise helps keep the points lower. You can also use Greek yogurt as a substitute if preferred.
- Cooking Method: Opt for non-stick spray or a minimal amount of oil to reduce added points while cooking.
- Chilling: Chilling the mixture is key to forming well-held patties and achieving a better texture when cooked.
Enjoy these Weight Watchers-friendly Crab and Shrimp Cakes as a delicious, low-point treat! 🦀🍤
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Weight Watchers Crab and Shrimp Cakes
Introduction
Delight in a seafood classic with a healthy twist. These Weight Watchers Crab and Shrimp Cakes are not only delicious but also mindful of your health goals. Perfectly balanced with crab and shrimp, seasoned to perfection, and fried to golden crispiness, these cakes are a nutritious addition to any meal. Designed with Weight Watchers’ points in mind, they provide a satisfying option without compromising your dietary goals.
Ingredients
For the Crab and Shrimp Cakes:
- 1 pound fresh crab meat, carefully picked over for any shell fragments
- 1/2 pound shrimp, peeled, deveined, and finely chopped to blend seamlessly with the crab
- 1 cup panko breadcrumbs, whole wheat recommended for added fiber and fewer points
- 1/2 cup light mayonnaise, reducing calories and fat compared to regular mayonnaise
- 1 large egg, binding agent for the mixture
- 1 tablespoon Dijon mustard, for a subtle tang and depth of flavor
- 1 tablespoon Worcestershire sauce, enhancing the umami taste
- 1 teaspoon Old Bay seasoning, or your favorite seafood seasoning for authentic taste
- 1/2 teaspoon salt, adjust to taste
- 1/4 teaspoon black pepper, freshly cracked for added spice
- 2 tablespoons fresh parsley, finely chopped, for freshness and color
- 1 tablespoon lemon juice, for a bright, citrusy note
- Cooking spray or 1 tablespoon olive oil, for frying
Preparation Instructions
- Prepare the Ingredients:
Begin by carefully picking over the crab meat to remove any remaining shells. Chop the shrimp finely to ensure it integrates well with the crab meat. This step ensures a consistent texture throughout the cakes. - Mix the Ingredients:
In a large mixing bowl, combine the crab meat and chopped shrimp. To this mixture, add the panko breadcrumbs, light mayonnaise, and egg. The mayonnaise acts as a moistening agent, while the egg provides the binding necessary to hold the cakes together. - Add Seasonings:
Incorporate Dijon mustard, Worcestershire sauce, Old Bay seasoning, salt, black pepper, parsley, and lemon juice. The mustard and Worcestershire sauce add complexity to the flavor, while the Old Bay seasoning gives the cakes a classic seafood taste. Fold the ingredients gently to avoid breaking up the crab meat too much. - Chill the Mixture:
Cover the bowl with plastic wrap and refrigerate the mixture for at least 30 minutes. Chilling allows the flavors to meld and helps the cakes hold together better when cooking. - Shape the Patties:
Once chilled, remove the mixture from the refrigerator. Shape it into small patties, approximately 2-3 inches wide. This size ensures that the cakes cook evenly and have a satisfying texture. - Prepare the Pan:
Heat a non-stick skillet over medium heat. Lightly coat the pan with cooking spray or use up to 1 tablespoon of olive oil. Using a non-stick pan or minimizing the oil helps reduce the Weight Watchers points. - Cook the Cakes:
Fry the patties in batches, ensuring not to overcrowd the pan. Cook each cake for about 4-5 minutes per side, or until they are golden brown and cooked through. The cooking time may vary based on the size of the patties and the heat of your stove. - Drain and Serve:
Once cooked, remove the cakes from the pan and let them drain on paper towels. This helps remove any excess oil and keeps them crisp. Serve the cakes warm, garnished with a slice of lemon or your favorite dipping sauce if desired.
Nutritional Information
Approximate per serving (makes 8 servings):
- Calories: 150 kcal
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 90mg
- Sodium: 460mg
- Total Carbohydrates: 10g
- Net Carbohydrates: 8g
- Fiber: 2g
- Sugar: 2g
- Protein: 15g
Weight Watchers SmartPoints:
- Blue Plan: 4 SmartPoints per serving
- Green Plan: 4 SmartPoints per serving
- Purple Plan: 4 SmartPoints per serving
Additional Tips and Variations
- Breadcrumb Choices:
Using panko breadcrumbs provides a lighter, crispier texture compared to regular breadcrumbs. Whole wheat panko is a great alternative for added fiber and reduced SmartPoints. - Mayonnaise Substitutes:
Light mayonnaise keeps the points low, but you can substitute it with Greek yogurt for a tangier flavor and additional protein if desired. - Cooking Method:
Opting for a non-stick skillet or using minimal oil helps keep the SmartPoints in check. Air frying or baking the patties is also a viable method to reduce added fat. - Flavor Variations:
Customize the seasoning to suit your taste. Try adding a pinch of cayenne pepper for extra heat or fresh dill for a different flavor profile. - Serving Suggestions:
These crab and shrimp cakes are excellent served with a side of mixed greens, a light dipping sauce, or a fresh squeeze of lemon. They make a fantastic appetizer or a light main course. - Storage:
Store any leftover cakes in an airtight container in the refrigerator for up to 3 days. Reheat gently in a non-stick skillet or oven to maintain their crispy texture.
Conclusion
These Weight Watchers Crab and Shrimp Cakes offer a satisfying and flavorful seafood dish that’s friendly to your weight management goals. With carefully chosen ingredients and thoughtful preparation, these cakes deliver on taste while keeping SmartPoints in check. Enjoy them as a nutritious addition to your meal planning, knowing that they fit perfectly into a balanced, mindful eating plan..