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Crab cakes with crunchy chicory & avocado salad
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Crab cakes with crunchy chicory & avocado salad
- Preparation time: 15 minutes
- Cooking time: 6 minutes
-
Total time:
21 minutes
Serves: 2
Ingredients
3 continental salad onions, chopped
1 green pepper
4 tsp olive oil
2 tbsp apple or pineapple juice
¼ tsp Tabasco sauce
400g can Essential Cannellini Beans
1 tsp Cooks’ Ingredients Garlic Purée
2-3 sprigs tarragon, leaves only
120g pack Seafood and Eat It Dressed Crab
1 red or green chicory, leaves separated
½ avocado, thinly sliced
Method
1. Thinly slice 1 salad onion and ½ the green pepper. Set aside. Finely chop the remaining salad onions and pepper. In a small bowl, mix 2 tsp oil with the fruit juice and Tabasco sauce.
2. Rinse the beans, drain well and shake in a sieve to dry thoroughly. Tip into a bowl and roughly mash against the side of the bowl with a fork. Add the garlic purée, tarragon, crab, chopped salad onions and pepper and a pinch of salt. Mix well, then shape into 6 evenly sized cakes.
3. Heat the remaining 2 tsp oil in a frying pan and fry the crab cakes for 3 minutes on each side, until golden. Scatter the chicory leaves, avocado and sliced salad onions and pepper onto serving plates. Top with the crab cakes and drizzle with the dressing.
Cook’s tip Crab is high in omega 3 fatty acids, which help to maintain normal blood cholesterol levels and healthy heart function. If you’re not keen on crab meat, substitute 100g of another cooked seafood such as prawns or crayfish, chopped into small pieces (although these will not have the same omega 3 benefits as the crab).
Comments
Nutritional Info
Typical values per serving:
| Energy |
1,677kJ 402kcals |
|---|---|
| Fat | 21g |
| Saturated Fat | 3.9g |
| Carbohydrate | 24g |
| Sugars | 4.6g |
| Protein | 23g |
| Salt | 0.7g |
| Fibre | 12g |
2 of your 5 a day/gluten free/high in omega 3
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