Crab Rolls (Or Shrimp Rolls)

Good with imitation crab, or Shrimp, or fresh crab--whatever you've got!
pss

Make these crab rolls ahead, and take them on a picnic. You can find a 12-pack of dinner rolls in the bakery section of your local supermarket. Substitute lobster or chopped shrimp for crab, if desired.

Yield: 4 servings (serving size: 2 rolls)

Ingredients

• 1/4 cup finely chopped Vidalia or other sweet onion
• 1/4 cup low-fat mayonnaise
• 2 tablespoons chopped fresh chives
• 1 tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon hot pepper sauce (such as Tabasco)
• 1 pound lump crabmeat, drained and shell pieces removed (OR Substitute Shrimp)
  
• 1 1/2 tablespoons butter, softened
• 12 (1-ounce) dinner rolls, cut in half horizontally
• 12 Boston lettuce leaves (about 1 small head)
• 6 plum tomatoes, each cut into 4 slices

Preparation

Combine first 7 ingredients in a large bowl; toss well.

Spread butter onto cut sides of rolls. Heat a large nonstick skillet over medium heat. Place 6 roll halves, cut side down, in pan for 1 minute or until toasted. Repeat procedure with remaining roll halves. Spoon 1/4 cup crab mixture onto each bottom roll half. Place 1 piece of lettuce and 2 tomato slices on crab mixture; top with remaining roll halves.

Calories:320 (23% from fat)

David Bonom, Cooking Light, JUNE 2006

Fire Cracker Crab Salad

4 Stars--excellent
INGREDIENTS
3/4 pound lump crabmeat, drained and shell pieces removed.
1/3 cup thinkly sliced celegry
2 T thinly sliced green onions
1/4 c light mayonnaise
1 T white wine vinegar
1/2 tsp hot sauce
1/4 tsp cracked black pepper
1/8 tsp salt
1/8 tsp white pepper
1 large garlic clove minced
2/3 cup diced seeded tomato
4 romaine lettuce leaves

PREPARATION
Combine the first 3 ingrediencts in a medium bowl, tossing gently. Combine Mayo and next 6 ingredients, stir well. Add to crabmeat mixture, tossing to coat.
Cover and chill 2 hours; gently stir in tomato. Serve with crackers or mini buns on lettuce lined plates.

Makes 4 servings--2/3 cup each)

Calories 113

From The Complete Cooking Light Cookbook

Pecan-Crusted Flounder with crab-pecan relish

INGREDIENTS
Crab-Pecan RELISH
1/2 pound fresh lump crabmeat, drained and shell pieces removed.
1/4 cup chopped pecans, toasted
1/4 cup chopped green onions
1 T minced red bell pepper
1 T fresh lemon juice
1/4 tsp salt
1/8 tsp black pepper
FLOUNDER
2 T plus Creole Seasoning
4 (4 oz) Flounder filets
1/4 cup all purpose flour
1 large egg lightly beaten
1/4 cup 1% or skim milk
1/4 cup all purpose flour
3 T ground pecans
1 T Olive Oil
lemon wedges

Combine the first 7 ingredients (relish) in a small bowl and set aside.
Rub 2 tsp creole seasoning over the fish,
DISH 1 Combine 1/4 cup flour and 1T Creole seasoning in a shallow dish. Set aside.
DISH 2 Combine egg and milk in another small dish.
DISH 3 Combine 1/4 cup flour, 1 T Creole seasoning and ground pecans in a shallow dish

Dredge each fillet in Dish 1; then dip into Dish 2 and finally dredge in Dish 3.

Heat oil in a large nonstick skillet over medium high heat until hot. Add fish: cook 2 minutes on each side or until fish flakes easilty when tested with fork. Serve immediately with crabmeat relish mixture and lemon wedges.

YIELD: 4 servings
Calories: 276

Crab Quesadillas

Yield 4 servings (serving size: 1 quesadilla)
Ingredients
1/4 cup chopped green onions
1 tablespoon minced fresh cilantro (OPTIONAL--I don't tend to include it because we aren't huge fans of cilantro)

2 tablespoons fat-free sour cream
3/4 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and finely chopped
1/2 pound lump crabmeat, shell pieces removed
1/2 cup (2 ounces) shredded Monterey Jack cheese
4 (8-inch) fat-free flour tortillas

Preparation
Preheat broiler. (OR use a Panini Press Grill OR do on an outdoor grill)
Combine first 6 ingredients, stirring well. Sprinkle 2 tablespoons cheese over each tortilla. Divide crab mixture evenly among tortillas. Fold in half, pressing gently to seal.
Place the filled tortillas on a baking sheet. Broil for 1 minute or until the tortilla is lightly browned.

Calories: 275 (28% from fat)
Elaine Magee, M.P.H., R.D., Cooking Light, APRIL 2004

We've served these as appetizers for parties, including Family Christmas 2008. They always get good reviews. For convenience and cost savings, you can use imitation crab and they still come out darn tasty.

Mini Crab Cakes with Herbed Aioli

Garnish these delicate cakes with chives, and serve with lemon wedges.
Yield
6 servings (serving size: 2 crab cakes and about 1 tablespoon aioli)
Ingredients
Aioli:
1/2 cup fat-free mayonnaise
2 teaspoons chopped fresh chives
2 teaspoons chopped fresh parsley
2 teaspoons fresh lemon juice
1 garlic clove, minced
Crab cakes:
1/4 cup finely chopped red bell pepper
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
3 tablespoons reduced-fat mayonnaise
2 teaspoons Dijon mustard
2 teaspoons fresh lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
3/4 cup panko (Japanese breadcrumbs)
1 pound lump crabmeat, shell pieces removed
1 teaspoon canola oil
Cooking spray
Preparation
Preheat oven to 350°.
To prepare aioli, combine first 5 ingredients in a small bowl; set aside.
To prepare crab cakes, combine bell pepper and next 7 ingredients (through black pepper) in a large bowl; stir well with a whisk. Add panko and crabmeat; toss gently. Divide the crab mixture into 12 equal portions, shaping each into a 1-inch-thick patty.
Heat oil in a large ovenproof skillet coated with cooking spray over medium-high heat. Add patties; cook 2 minutes. Carefully turn patties over. Place pan in oven; bake at 350° for 6 minutes.

Calories: 138 (23% from fat)
Cindy La Casse, Cooking Light, SEPTEMBER 2007

The Aioli is incredible--a perfect match for the crab cakes.

Shrimp and Crab Gumbo

Yield 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Ingredients
1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
2 teaspoons salt-free Cajun seasoning
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1 (16-ounce) bag frozen cut okra, thawed
1 pound peeled and deveined medium shrimp
2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
3 cups hot cooked long-grain white rice
Hot pepper sauce (optional)
Preparation
Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.
Calories: 464 (28% from fat)


Gumbo is non-tomato based. It's got medium heat--no bite when you first taste it, but a nice warm burn in your mouth/throat as you eat.
We're not big fans of Okra . . . just not Southern, I guess . . . so I tend to leave it out. I know I know "How can it be Gumbo without Okra?"