Corn-Crusted Soft-Shell Crabs With Bean-Mango Salsa
- Total Time
- About 30 minutes
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Ingredients
- 1egg white
- 4soft-shell crabs, cleaned
- ÂĽcup cornmeal
- 115-ounce can no-salt-added black beans
- 2mangoes
- ÂĽfresh pineapple
- 1tablespoon canola oil
- ½jalapeno
- 1tablespoon fresh or frozen ginger
- 1teaspoon brown sugar
- 1tablespoon lime juice
- 2tablespoons fresh cilantro
Nutritional analysis per serving (2 servings)
641 calories; 10 grams fat; 1 gram saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 3 grams polyunsaturated fat; 119 grams carbohydrates; 23 grams dietary fiber; 60 grams sugars; 27 grams protein; 446 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Beat egg white slightly. Wash and dry crabs, dip into egg white and then into cornmeal.
- Step 2
Drain and rinse beans under cold running water.
- Step 3
Cut mangoes and pineapple into small chunks and place in mixing bowl large enough to hold all the ingredients but the crabs.
- Step 4
Heat oil in a nonstick pan and saute crabs until they turn red and the crust turns golden brown on both sides; about 5 minutes, depending on size.
- Step 5
Mince jalapeno, coarsely grate ginger, and add both to fruit.
- Step 6
Stir in brown sugar, lime juice and beans.
- Step 7
Wash, dry and chop cilantro and stir in.
- Step 8
Arrange salsa on each of two dinner plates and top with crabs.
Private Notes