Recipes · British · Seafood
Dressed Crab
One serving has 250 kcal and 23 g protein, and at least a fifth of a woman's daily need of cobalamin (452%), copper (93%), selenium (88%), vitamin K (83%), zinc (56%) and phosphorus (43%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (155 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: egg, gluten, mustard, shellfish
Ingredients
- 120 g Crab, raw
- 15 g Mayonnaise
- 10 g Breadcrumbs, dry
- 5 g Lemon juice
- 2 g Mustard
- 0.2 g Cayenne pepper
- 3 g Parsley, fresh
Method
- Cook the crab (steam or boil for about 15 minutes if not already cooked) and let cool, then pick out all the meat, keeping white and brown meat separate.
- Mix the brown meat with the breadcrumbs, mustard, cayenne pepper and a squeeze of the lemon juice.
- Flake the white meat and mix gently with the mayonnaise and the rest of the lemon juice.
- Spoon the brown meat mixture into the sides of a cleaned crab shell or small dish, and pile the white meat mixture in the centre.
- Scatter with chopped parsley.
- Serve chilled with brown bread and butter.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 8.1 g | |
| Water | 108 mL | |
| Fiber | 0.7 g | 2% |
| Protein | 23.4 g | 49% |
| Tryptophan | 0.32 g | |
| Threonine | 0.94 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.9 g | |
| Methionine | 0.64 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.1 g | |
| Histidine | 0.48 g | |
| Fat | 13.2 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0.18 g | |
| Eicosapentaenoic Acid (EPA) | 0.2 g | |
| Omega-6 | 6.1 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 99.9 mg | |
| Calcium | 132 mg | 13% |
| Copper | 0.84 mg | 93% |
| Iron | 1.6 mg | 9% |
| Magnesium | 48.3 mg | 16% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 299 mg | 43% |
| Potassium | 446 mg | 9% |
| Selenium | 48.4 µg | 88% |
| Sodium | 544 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 4 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.52 mg | 10% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 70.2 µg | 18% |
| Cobalamin (vitamin B12) | 10.8 µg | 452% |
| Choline | 7.8 mg | 2% |
| Vitamin A | 21.7 µg | 3% |
| Vitamin C | 9.7 mg | 13% |
| Vitamin D (D2 + D3) | 1.1 IU | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 74.5 µg | 83% |
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
4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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