Recipes · American · Soups and Broths
She-Crab Soup
One serving has 585 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (177%), selenium (112%), copper (103%), phosphorus (65%), vitamin A (65%) and zinc (61%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (410 g)
- Difficulty: Medium
- Diets: Pescatarian
- Contains: alcohol, celery, dairy, egg, fish, gluten, shellfish, sulphite
Ingredients
- 100 g Crab meat, canned
- 15 g Butter, unsalted
- 12 g Flour, all-purpose
- 100 g Milk, whole
- 60 g Cream, heavy
- 60 g Fish stock
- 20 g Onions, raw
- 15 g Celery, raw
- 10 g Wine, fortified, dry
- 15 g Egg yolks, raw
- 0.2 g Nutmeg
- 0.3 g Salt
- 0.1 g Black pepper
- 2 g Worcestershire sauce
Method
- Melt the butter in a pot, add the onion and celery, and cook until softened, about 5 minutes.
- Whisk in the flour and cook for 1 minute, then gradually whisk in the milk, cream and fish stock.
- Simmer, whisking often, until slightly thickened, about 8 minutes.
- Stir in the crab meat, sherry, Worcestershire sauce and a pinch of the mace, and simmer gently for 5 minutes, being careful not to boil hard.
- Season with the salt and pepper.
- Ladle into bowls and garnish with the crumbled hard-boiled egg yolk to represent the traditional crab roe.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 585 kcal | 28% |
| Carbohydrates | 20.5 g | |
| Water | 313 mL | |
| Fiber | 0.97 g | 3% |
| Protein | 28.1 g | 58% |
| Tryptophan | 0.35 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.66 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.3 g | |
| Histidine | 0.63 g | |
| Fat | 42.4 g | |
| Monounsaturated | 11.8 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.14 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 1.8 g | |
| Saturated | 25.1 g | |
| Trans-Fats | 0.76 g | |
| Cholesterol | 370 mg | |
| Calcium | 301 mg | 30% |
| Copper | 0.93 mg | 103% |
| Iron | 1.9 mg | 11% |
| Magnesium | 59.8 mg | 19% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 458 mg | 65% |
| Potassium | 628 mg | 13% |
| Selenium | 61.7 µg | 112% |
| Sodium | 907 mg | |
| Zinc | 4.9 mg | 61% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 45% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 4.3 µg | 177% |
| Choline | 239 mg | 56% |
| Vitamin A | 457 µg | 65% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 122 IU | 20% |
| Vitamin E | 3.4 mg | 22% |
| Vitamin K | 8.5 µg | 9% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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