Low Syn Crab Cakes

Delicious fresh low syn crab cakes for a lovely light lunch or main course with some additional sides.

I love seafood, it's one of my favourite foods ever. I always love it when I go anywhere coastal and they have fresh seafood stalls, something that was common to me growing up in the South East of England, but not so much now I live in South Western Ontario, Canada

When I was younger I remember the "seafood man" as he was called coming round the local pub with his tray of seafood - cockles, muscles, crab, whelks, shrimp etc. I loved it. We would always get excited when we saw him walk through the door.

I also lived in South East Ireland for a few years, where we would go to the strands with our buckets and dig for fresh cockles.

Bringing home the fresh cockles, my mum would cook up this most amazing chowder type soup with milk, onions, mushrooms and lots of black pepper. Which of course had to be served with thick buttered Irish brown soda bread - delicious

But one of my favourite kinds of seafood is fresh crab. It's one of the nicest seafood ingredients, and so versatile in a variety of recipes, such as pasta or these yummy crab cakes. 

The best crab I ever had was on the Fisherman's Wharf in San Francisco, it was one of our stops on our Honeymoon. I loved that place so much.

San Francisco is definitely one of my favourite cities, with the hilly streets and beautiful architecture and the food places are amazing.

If you love seafood like me - Fisherman's Wharf is the place to go, where they sell fresh crab however you want it. The most popular choice being fresh crab chowder serving in a Sour Dough Bread bowl - amazing!

There are huge variations on crab cakes, some containing potato, some made of just crab, some with various spices and some without. Here I stick to a more of a traditional recipe with potatoes (using lovely buttery-tasting Yukon Golds) which I served with a dip and salad. So good!!

How can I add a ⅓ speed foods to these low syn Crab Cakes?

I served these with a side salad, crisp iceberg lettuce, cucumber slices and julienned carrot, using my julienne peeler. A perfect simple salad. 

Looking for some other crab recipes? Check out these:

• CREAMY CRAB, CHILLI AND CHERRY TOMATO PASTA
• CRAB AND QUINOA CAKES
• CRAB STUFFED SWEET POTATO
• CRAB AND CHILLI FRIED RICE
• CRAB WITH RED PESTO SPAGHETTI
• LOW SYN THAI CRAB CAKES

or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.

Kitchen Items used for these low syn crab cakes:

• Measuring Scales
• Chopping Board
• Measuring spoons
• Mixing Bowl
• Measuring Cups
• Baking Tray
• Parchment Paper
• Frying Pan
• Saucepan with steamer 

Continue to Content

Low Syn Crab Cakes

Yield: 2 servings

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Delicious fresh low syn crab cakes for a lovely light lunch or main course with some additional sides.

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Ingredients

For the crab and potato cakes

• 180g (6oz) of crab meat (preferably fresh)
• 300g (10.5oz) of peeled chopped potato (I used Yukon golds)
• 3 spring onions, sliced lengthways and finely chopped
• ⅓ cup (60g) of sweetcorn
• 1 egg
• Salt and Pepper to season
• little zest of a lemon
• 20g (0.7oz) of breadcrumbs

For the dip

• 1 tablespoon of light mayonnaise
• 3 tablespoons of fat-free plain yoghurt
• little lemon zest
• fresh chopped parsley
• ¼ tsp of onion powder
• ¼ tsp of garlic powder

Instructions

For the crab and potato cakes

1. Steam potatoes over water until soft (this ensures they don’t absorb too much moisture and makes the crab cakes hold together better)
2. Roughly mash with a fork and allow to cool.
3. In a bowl, mix together potato, spring onion, lemon zest and sweetcorn, salt, black pepper and egg.
4. Add the crab and gentle fold in, being careful not to break up the lumps of crab too much. .
5. Form into 4 equal sized crab and potato cakes.
6. Preheat oven to 180c or 350f (gas mark 4)
7. Add the breadcrumbs to a shallow dish and one by one add the crab cakes until evenly covered.
8. Spray a frying pan over a medium high heat with some cooking oil spray and cook each side on a medium heat until lightly golden, then place on a parchment lined baking tray and spray over the top with cooking oil spray and bake for approx 15 minutes.

For the dip

1. In a bowl mix together the mayo, fromage frais, lemon juice and some fresh chopped parsley.
2. Serve the crab cakes with dollop of the mayonnaise and a side salad or other sides of your choice.

Notes

This recipe is Slimming World and Weight Watchers friendly,

• Extra Easy - 3 Syns per serving (with the dip)
• WW Smart Points - 6 per serving (with the dip)

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Information

Yield 2 Serving Size 1
Amount Per Serving Calories 347Total Fat 6.1gSaturated Fat 1.3gCholesterol 160mgSodium 618mgCarbohydrates 43.4gFiber 5.1gSugar 7.3gProtein 28.8g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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