Crispy Louisiana Crab Cakes with Mango Salsa, Spiced Tomato Glaze and Cilantro-Avocado Emulsion - PCOS-Friendly Recipe
This Crispy Louisiana Crab Cakes with Mango Salsa, Spiced Tomato Glaze and Cilantro-Avocado Emulsion is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 1/2 tablespoons unsalted butter, melted and cooled slightly
- 1 cup chopped yellow onions
- 1/2 cup chopped celery
- 3 tablespoons mayonnaise
- 1 1/2 tablespoons fresh lemon juice
- 1 1/2 tablespoons extra-virgin olive oil
- 1 tablespoon chopped green onions (green parts only)
- 1 tablespoon chopped chives
- 1 tablespoon chopped fresh parsley leaves
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne
- 1 pound jumbo lump crabmeat, picked over for shells and cartilage
- 6 tablespoons fine dry bread crumbs
- 1/3 cup all-purpose flour
- 1 large egg
- 2 tablespoons milk
- 1 1/2 cups panko (Japanese bread crumbs)
- 1/2 cup vegetable oil
- 1 recipe Mango Salsa, recipe follows
- 1 recipe Spiced Tomato Glaze, recipe follows
- 1 recipe Cilantro-Avocado Emulsion, recipe follows
Instructions
- Line a baking sheet with parchment paper and set aside.
- Heat the butter in a medium skillet and add the onions and celery. Cook, stirring, until softened, about 4 minutes. Set aside to cool.
- Meanwhile, combine the mayonnaise, lemon juice, extra-virgin olive oil, green onions, chives, and parsley in the bowl of a food processor and process until well blended and slightly thickened. Add the salt, pepper, and cayenne and process for 15 seconds to blend. Transfer to a medium bowl with the cooled sauteed vegetables, crabmeat and 6 tablespoons bread crumbs and fold gently to mix, being careful not to break up the lumps.
- Form the crabmeat mixture into 8 (2 1/2 to 3-inch) round cakes, about 2 1/2 ounces each, and pack gently but firmly. Place on the prepared baking sheet, cover with plastic wrap, and refrigerate until well chilled, 1 to 2 hours.
- Put the flour in a small shallow dish. In a separate bowl, whisk together the egg and the milk to make an egg wash. Put the panko in a third shallow dish. Dredge each crab cake in the flour, then in the egg wash, and then the panko crumbs, shaking to remove any excess breading. (Note that the crab cake mixture will be slightly wet and should be handled carefully. If the crab cakes become too loose during the breading, they can be refrigerated again until firm.) Set aside.
- Heat 1/4 cup of the vegetable oil in a large, heavy skillet over medium heat. Panfry the crab cakes 3 or 4 at a time until golden brown, about 4 1/2 minutes per side. Add more oil as needed. Drain the crab cakes on paper towels. Keep warm.
- To serve, arrange 2 crab cakes on each of 4 plates and top with 2 tablespoons of the Mango Salsa. Drizzle the Spiced Tomato Glaze and Cilantro-Avocado Emulsion around the crab cakes and serve immediately.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Crispy Louisiana Crab Cakes with Mango Salsa, Spiced Tomato Glaze and Cilantro-Avocado Emulsion recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dessert. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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