Cooking Index - Cooking Recipes & IdeasSouth Carolina Soft-Shell Crab Recipe - Cooking Index

South Carolina Soft-Shell Crab

Type: Fish, Shellfish
Serves: 4 people

Recipe Ingredients

4   Soft-shell crabs
1 teaspoon 5mlFreshly-ground black pepper
1 teaspoon 5mlRed pepper flakes
1 teaspoon 5mlGarlic powder
1/2 cup 31g / 1.1ozAll-purpose flour
2 tablespoons 30mlOlive oil

Recipe Instructions

Turn the crab upside down. Peel back the undershell and remove the top shell. Remove the long gills and the lungs. Remove any excess innards. Wash the crabs under cold, running water.

Season the crabs with black pepper, red pepper flakes, and garlic powder. Place the flour in a separate, shallow bowl, then dredge the crabs throught the flour until coated.

Heat the olive oil in a pan over medium heat. Place the crabs in the pan, brown them on one side, then turn the crabs over and repeat. When the crabs are fully cooked, pat them dry with a paper towel and serve immediately.

This recipe yields 4 servings. Serving size: 1 cup.

Exchanges Per Serving: 4 Very Lean Meat, 1 Fat.

Nutrition Facts: Calories 189; Calories from Fat 54; Fat 6g; Saturated Fat .5g; Cholesterol 122mg; Sodium 433mg; Carbohydrates 3g; Dietary Fiber 0g; Sugars 2g; Protein 28g.

Source:
American Diabetes Association at http://www.diabetes.org

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