Soft-Shell Crabs With Corn And Black-Bean Salsa
- Total Time
- 35 minutes
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Ingredients
- 3ears fresh corn or 1½ cups frozen corn kernels
- 4large cleaned soft-shell crabs
- 2egg whites
- 3tablespoons flour
- 1jalapeno pepper
- 4ounces red bell pepper or 3 ounces chopped, ready cut
- 2large mangoes
- 1cup no-salt-added canned black beans
- 1tablespoon canola oil
- 3tablespoons sherry vinegar
- 1tablespoon lime juice
- ⅛teaspoon salt
- Freshly ground black pepper
Nutritional analysis per serving (2 servings)
835 calories; 13 grams fat; 2 grams saturated fat; 0 grams trans fat; 6 grams monounsaturated fat; 4 grams polyunsaturated fat; 163 grams carbohydrates; 24 grams dietary fiber; 69 grams sugars; 34 grams protein; 527 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
Shuck fresh corn, and steam for about 3 minutes. If using frozen corn, cook 1 minute in 1 tablespoon water.
- Step 2
Rinse the crabs. Drain and dry.
- Step 3
Beat egg whites until slightly foamy; dip crabs in egg whites and then in the flour to coat lightly. Set aside on a piece of wax paper.
- Step 4
Drain corn, cool and scrape off kernels into a serving bowl.
- Step 5
Wash, trim, seed and chop half the jalapeno pepper and all the red pepper; peel and dice the mangoes, and add to the bowl with the corn.
- Step 6
Drain the beans, rinse thoroughly and drain again; add to bowl.
- Step 7
Heat the oil in a nonstick skillet large enough to hold the crabs. Saute them on both sides until they are brown -- 4 or 5 minutes.
- Step 8
Add the vinegar and lime juice to the corn mixture; season with salt and pepper, and serve with crabs on the side.
Private Notes