Baked Crabmeat

Baked Crabmeat Recipe - Delicious and Easy to Make

Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Baked Crabmeat is a delightful and elegant dish that combines the rich flavors of fresh crabmeat with a light and airy texture, thanks to the incorporation of beaten egg whites. This recipe is perfect for those who appreciate the delicate taste of seafood and are looking for a sophisticated yet easy-to-prepare dish. Whether it's for a special occasion or a simple family dinner, Baked Crabmeat is sure to impress.

History

The origins of Baked Crabmeat can be traced back to coastal regions where crab is plentiful. Over the years, various cultures have adopted and adapted the recipe, incorporating local ingredients and cooking techniques. This particular version, with its emphasis on lightness and simplicity, reflects a modern approach to cooking that values the natural flavors of the ingredients.

Ingredients

vegetable oil spray
1 tsp light stick margarine
0.5 cup finely chopped onion
1 lb (454 g) crabmeat, shells and cartilage discarded
2 tbsp dijon mustard
1 tsp worcestershire sauce
whites of 4 large eggs, stiffly beaten
2 tbsp grated or shredded parmesan cheese

How to prepare

Preheat the oven to 350°F (177°C).
Lightly spray a 9-inch square casserole dish or baking pan with vegetable oil spray.
In a small saucepan, melt the margarine over medium-high heat.
Cook the onion for 2 to 3 minutes.
Transfer the onion to a medium bowl.
Stir in the crabmeat, mustard, and Worcestershire sauce.
Slowly fold in the beaten egg whites.
Pour the mixture into the casserole dish.
Sprinkle the mixture with the cheese.
Bake for 25 minutes, or until lightly browned.
Remove from the oven and cut into rectangles.
Serve immediately.

Variations

For a different twist, try adding chopped herbs such as parsley or chives to the crab mixture. A sprinkle of paprika or cayenne pepper can add a hint of spice.

Cooking Tips & Tricks

To ensure the best results, use fresh crabmeat if possible. When folding in the egg whites, do so gently to maintain their volume and achieve a fluffy texture in the final dish. Preheating the casserole dish can help achieve a more even cooking and a golden-brown crust on the bottom.

Serving Suggestions

Serve the Baked Crabmeat with a side of steamed vegetables or a light salad for a complete and balanced meal. A squeeze of fresh lemon juice over the top can enhance the flavors.

Cooking Techniques

Gently folding the beaten egg whites into the crab mixture is crucial for achieving the light and fluffy texture characteristic of this dish. Baking in a preheated oven ensures even cooking and browning.

Ingredient Substitutions

If light margarine is not available, olive oil can be used as a healthier alternative. For those who do not consume dairy, nutritional yeast can replace Parmesan cheese for a similar cheesy flavor.

Make Ahead Tips

The crab mixture can be prepared a day in advance and stored in the refrigerator. Just before serving, fold in the beaten egg whites and bake as directed.

Presentation Ideas

Serve the Baked Crabmeat in individual ramekins for an elegant presentation. Garnish with a sprig of fresh herbs or a lemon wedge for a pop of color.

Pairing Recommendations

A crisp white wine, such as Sauvignon Blanc or Chardonnay, pairs beautifully with the delicate flavors of the Baked Crabmeat. For a non-alcoholic option, try a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Leftover Baked Crabmeat can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through.

Nutrition Information

Calories per serving

Each serving of Baked Crabmeat contains approximately 150-200 calories, making it a light and nutritious option that can fit into various dietary plans.

Carbohydrates

This Baked Crabmeat recipe is low in carbohydrates, with the primary sources being the onions and a small amount of Dijon mustard. Each serving contains approximately 3-5 grams of carbohydrates, making it a suitable option for low-carb diets.

Fats

The fats in this recipe come mainly from the light margarine and the Parmesan cheese. Overall, it is relatively low in fat, with each serving containing about 5-7 grams, depending on the specific brands of ingredients used.

Proteins

Crabmeat is an excellent source of high-quality protein. Each serving of this dish provides roughly 20-25 grams of protein, making it a great option for maintaining muscle mass and supporting overall health.

Vitamins and minerals

Crabmeat is rich in vitamins and minerals, including Vitamin B12, zinc, and selenium. These nutrients play vital roles in maintaining energy levels, supporting the immune system, and protecting against oxidative damage.

Alergens

The primary allergen in this recipe is crabmeat, which is a shellfish. Individuals with shellfish allergies should avoid this dish. Additionally, the recipe contains eggs and dairy (Parmesan cheese), which are common allergens.

Summary

Baked Crabmeat is a nutritious dish that is low in carbohydrates and fats but high in protein and essential vitamins and minerals. It is suitable for those following low-carb or low-fat diets and provides a healthy dose of nutrients from the crabmeat.

Summary

Baked Crabmeat is a sophisticated yet simple dish that showcases the natural flavors of fresh crabmeat. With its light and fluffy texture, low calorie and carbohydrate content, and high protein and nutrient density, it is a healthy and delicious option for any meal.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Baked Crabmeat. It was a warm summer day, and I had just come back from a visit to the local farmer's market. As I was unloading my groceries onto the kitchen counter, a piece of paper fell out of my bag. I picked it up and saw that it was a handwritten recipe for Baked Crabmeat.

I had never made crab before, but I was excited to try something new. The recipe was simple enough, calling for crabmeat, breadcrumbs, butter, and a few spices. I decided to give it a go that evening for dinner.

As I followed the instructions, I found myself thinking back to all the different recipes I had learned over the years. Some had come from cookbooks, others from friends and family members. But this recipe felt different somehow, like it had a story of its own.

I remember my grandmother telling me about the time she had learned to make Baked Crabmeat. She had been on vacation in the coastal town of Maine, where she had stumbled upon a quaint little seafood restaurant. The owner, a kind old man with a twinkle in his eye, had taken her under his wing and taught her how to make the most delicious crab dishes.

I could almost picture the scene in my mind as I mixed the crabmeat with the breadcrumbs and spices. The smell of the sea seemed to waft through my kitchen, transporting me back to that little restaurant by the shore.

As the dish baked in the oven, I couldn't help but feel a sense of pride and accomplishment. I had taken a leap of faith with a new recipe, and it had paid off in the most delicious way possible. When I finally pulled the dish out of the oven and took a bite, I knew that this recipe would become a staple in my kitchen for years to come.

Over the years, I have made Baked Crabmeat countless times, each time with a sense of nostalgia and gratitude for that fateful day when the recipe had fallen into my hands. I have shared it with friends and family, all of whom have marveled at its simplicity and flavor.

But the true magic of this recipe lies in the memories it brings back for me. Every time I make it, I am transported back to that warm summer day when I first discovered it. I can almost hear the sound of the seagulls and feel the sun on my face as I prepare the dish with love and care.

In a way, this recipe has become more than just a way to cook crabmeat. It is a reminder of the joy of trying something new, the thrill of discovery, and the power of a shared meal to bring people together.

As I sit here writing this story, I can't help but smile at the thought of all the delicious meals that have come out of that one simple recipe. It is a reminder that sometimes, the best things in life come from unexpected places and bring with them a sense of joy and wonder that can't be replicated.

So here's to Baked Crabmeat, and to the memories and stories that it has brought into my life. May it continue to inspire and delight for generations to come.