Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use 3 Tbsp. garbanzo flour in place of the all-purpose flour and gluten-free panko breadcrumbs. Do NOT use artificial crab as most contain wheat protein.
"All our words are but crumbs that fall down from the feast of the mind."
-Kahlil Gibran
The refrigerator light goes on...
As I was working with panko for another recipe I remembered how much I love using them. This recipe is not crab cakes but it has the same flavors: crab, celery, peppers, and herb. You can add other flavors to your liking, such as a couple of teaspoons of Dijon mustard, some hot sauce, or red instead of green pepper. It has the great flavor of crab cakes without as much fuss and the panko gives it a nice crunchy texture.
Crab Cake Casserole
Servings: 2 | Serving size: about 2 cups
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
Serve with Roasted Potatoes or Rosemary Potatoes or Roasted Mixed Potatoes
| 2 tsp | olive oil |
| 1 medium | onion (finely diced) |
| 2 medium | ribs celery (finely diced) |
| 1 medium | green bell pepper (finely diced) |
| 2 Tbsp | all-purpose flour or 3 Tbsp. garbanzo flour |
| 1 cup | 2% milk |
| 1 Tbsp | fresh oregano leaves |
| 8 ounces | crabmeat |
| 4 Tbsp | panko breadcrumbs or gluten-free panko breadcrumbs |
| 1/2 ounce | Parmigiano-Reggiano (grated) |
Preheat the oven to 375°F.
Place a large skillet over medium high heat.
Add the onions and cook for about 5 minutes. Stir frequently.
Add the celery and cook for about 5 minutes. Stir frequently.
Add the bell pepper and cook for about 3 minutes. Stir frequently.
Add the flour and stir well to incorporate. Cook for about 2 minutes.
Slowly add the milk, stirring continuously, and then fold in the crabmeat and oregano.
Fold gently while cooking. As the sauce begins to thicken, lower the heat to low.
Place the panko in a small bowl with the parmesan. Fold together until well blended.
Divide the crab mixture between two ovenproof bowls.
Top with the panko breadcrumbs.
Place in the oven and bake for 10 minutes.
Set the oven to broil, then broil for 2 to 4 minutes until the breadcrumbs are toasty brown.
Serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 2
Amount Per Serving
| Calories 361 | Calories from Fat 96 |
| % Daily Value |
| Total Fat 10g | 14% |
| Saturated Fat 4g | 13% |
| Monounsaturated Fat 5g | |
| Trans Fat 0g | |
| Cholesterol 103mg | 34% |
| Sodium 598mg | 23% |
| Total Carbohydrates 34g | 11% |
| Dietary Fiber 4g | 21% |
| Sugars 15g | |
| Protein 32g |
| Vitamin A 11% | Vitamin C 139% |
| Calcium 48% | Iron 12% |
| Vitamin K 25 mcg | Potassium 1086 mg |
| Magnesium 93 mg | |