Cajun crab croquettes

Recipe Information

Ingredients

• 3 teaspoons canola oil, divided

• 1 small onion, finely diced

• 1/2 cup green bell pepper, finely diced

• 1/2 cup frozen corn kernels, thawed

• 1 1/2 teaspoons Cajun seasoning, divided

• 1 pound pasteurized crabmeat, drained if necessary

• 1 large egg white 

• 3/4 cup plain dry breadcrumbs, divided

• 1/4 cup reduced-fat mayonnaise 

• 1/2 teaspoon lemon zest, freshly grated

Directions

• Preheat oven to 425�F. Coat a baking sheet with cooking spray.

• Heat 1 teaspoon of oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn, and 1 teaspoon of Cajun seasoning, and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add the crab, egg white, 1/2 cup of breadcrumbs, mayonnaise, and lemon zest. Mix well.

• 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 of breadcrumbs, 1/2 teaspoon of Cajun seasoning, and 2 teaspoons of oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, and then gently press it on.

• Bake the croquettes until heated through and golden brown on top, about 20 minutes.

Nutrition (per serving)

• Calories: 260 cal

• Fat: 7g

• Saturated fat: 1g

• Cholesterol: 132mg

• Sodium: 942mg

• Potassium: 148mg

• Carbohydrates: 23g

• Fiber: 2g

• Protein: 27g