Corn-Crusted Soft-Shell Crabs With Bean-Mango Salsa

Ingredients

• 1 egg white
• 4 soft-shell crabs, cleaned
• ¼ cup cornmeal
• 1 15-ounce can no-salt-added black beans
• 2 mangoes
• ¼ fresh pineapple
• 1 tablespoon canola oil
• ½ jalapeno
• 1 tablespoon fresh or frozen ginger
• 1 teaspoon brown sugar
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro

• Nutritional Information

  • Nutritional analysis per serving (2 servings)

    854 calories; 12 grams fat; 1 gram saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 3 grams polyunsaturated fat; 119 grams carbohydrates; 22 grams dietary fiber; 60 grams sugars; 70 grams protein; 219 milligrams cholesterol; 1155 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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2 servings

Preparation

1. Beat egg white slightly. Wash and dry crabs, dip into egg white and then into cornmeal.
2. Drain and rinse beans under cold running water.
3. Cut mangoes and pineapple into small chunks and place in mixing bowl large enough to hold all the ingredients but the crabs.
4. Heat oil in a nonstick pan and saute crabs until they turn red and the crust turns golden brown on both sides; about 5 minutes, depending on size.
5. Mince jalapeno, coarsely grate ginger, and add both to fruit.
6. Stir in brown sugar, lime juice and beans.
7. Wash, dry and chop cilantro and stir in.
8. Arrange salsa on each of two dinner plates and top with crabs.

About 30 minutes