Soft-Shell Crabs With Corn And Black-Bean Salsa

Ingredients

• 3 ears fresh corn or 1 1/2 cups frozen corn kernels
• 4 large cleaned soft-shell crabs
• 2 egg whites
• 3 tablespoons flour
• 1 jalapeno pepper
• 4 ounces red bell pepper or 3 ounces chopped, ready cut
• 2 large mangoes
• 1 cup no-salt-added canned black beans
• 1 tablespoon canola oil
• 3 tablespoons sherry vinegar
• 1 tablespoon lime juice
• ⅛ teaspoon salt
• Freshly ground black pepper

• Nutritional Information

  • Nutritional analysis per serving (2 servings)

    1118 calories; 19 grams fat; 3 grams saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 5 grams polyunsaturated fat; 160 grams carbohydrates; 24 grams dietary fiber; 86 grams sugars; 90 grams protein; 285 milligrams cholesterol; 2549 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. Shuck fresh corn, and steam for about 3 minutes. If using frozen corn, cook 1 minute in 1 tablespoon water.
2. Rinse the crabs. Drain and dry.
3. Beat egg whites until slightly foamy; dip crabs in egg whites and then in the flour to coat lightly. Set aside on a piece of wax paper.
4. Drain corn, cool and scrape off kernels into a serving bowl.
5. Wash, trim, seed and chop half the jalapeno pepper and all the red pepper; peel and dice the mangoes, and add to the bowl with the corn.
6. Drain the beans, rinse thoroughly and drain again; add to bowl.
7. Heat the oil in a nonstick skillet large enough to hold the crabs. Saute them on both sides until they are brown — 4 or 5 minutes.
8. Add the vinegar and lime juice to the corn mixture; season with salt and pepper, and serve with crabs on the side.

35 minutes