Crabs are in Season
Crabs are now in season and can make a very special holiday meal. You can toss chunks of crab on a large Caesar salad and serve with champagne (for a simple but elegant meal), or you can try this crab stuffed Portobello mushroom. Dungeness Crabs are low in mercury and are listed as a "best choice" by the Monterey Bay Aquarium Sustainable Seafood Guide. They are a very good source of protein, vitamin B12, zinc, copper and selenium. They are also a source of DHA and EPA, the most beneficial omega 3 fatty acids. They are somewhat high in cholesterol so eat them in moderation.
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Dungeness Crab Stuffed Portobello Mushrooms
[makes 6 large stuffed Portobello mushrooms]
6 large portobello mushrooms, stems removed
1/4 cup 2% milk, or soymilk
1/2 cup breadcrumbs
1 tablespoon organic butter
1/4 cup minced red onion
1/2 cup minced red bell pepper
1 pound lump dungeness crab meat *
2 tablespoons fresh parsley plus some for topping
1 teaspoon Old Bay seasoning
2 teaspoons baking powder
1 tablespoon Worcestershire sauce
1 organic egg, slightly beaten
6 lemon wedges
* It takes about 3 pounds of crab to get 1 pound of crab meat.
Preheat the oven to 375 degrees.
In a mixing bowl, combine milk and breadcrumbs and set aside. In a small fry pan, heat the butter and saute the onions and bell peppers until tender. Remove from stove and let cool a bit.
With a small spoon, remove the gills of the Portobello mushrooms until they are smooth inside. Place them in an oiled baking dish. Pick through the crab making sure there are no shells. Put the onions, bell peppers, crab meat, parsley, Old Bay seasoning, baking powder, Worcestershire sauce and egg into the bowl with the bread crumbs and milk. Toss gently to combine leaving nice chunks of crab intact. Fill the Portobello mushrooms with the crab mixture. Loosely cover the baking dish with aluminum foil and bake for 35 minutes. Remove from the oven. Top each stuffed Portobello with chopped parsley and serve with a wedge of lemon.
Per stuffed Portobello: 164.3 calories, 3 g fat, 1.3 g saturated fat, 63.7 mg cholesterol, 21.7 g protein, 12.7 g carbohydrates, 2.4 g fiber and 321 mg of omega 3 fatty acid.
