🦀 Seed-Oil Free Crab Cakes
Wellness Note
Did you know most store-bought panko breadcrumbs contain seed oils? For a truly seed-oil free crab cake, use homemade bread crumbs (just toast clean bread and pulse in a food processor). Pork rinds or cassava flour also work as crunchy alternatives.
Intro
Crispy on the outside, tender and flavorful inside — these crab cakes are a staple in my kitchen when I want something restaurant-level that’s actually simple and nourishing. Seed-oil free and full of protein, they’re perfect for dinner with a side salad or as a fun appetizer.
Prep Work
- Check crab for shells
- Chop 2 green onions
- Mince 1 garlic clove
- Juice ½ lemon
- Chop parsley
Ingredients
- 1 lb lump crab meat
- 1 large egg, beaten
- ¼ cup homemade bread crumbs (or pork rinds/cassava flour as alternative)
- 2 tbsp avocado oil–based mayonnaise
- 1 tsp Dijon mustard
- 2 green onions, finely chopped
- 1 garlic clove, minced
- Juice of ½ lemon
- 1 tbsp parsley, chopped
- ½ tsp Old Bay or seafood seasoning
- Salt + pepper, to taste
- 2 tbsp ghee or avocado oil, for frying
Instructions
- In a large bowl, gently mix crab meat with egg, bread crumbs, mayo, mustard, onions, garlic, lemon juice, parsley, and seasoning until just combined.
- Shape into 6–8 patties, pressing lightly so they hold together.
- Heat ghee or avocado oil in a skillet over medium heat. Cook patties 3–4 minutes per side, until golden brown.
- Serve hot with lemon wedges or a clean dipping sauce.
Why It’s Good For You
Crab is rich in lean protein, vitamin B12, and minerals like zinc and selenium that support immune function and energy. Pairing with healthy fats like ghee or avocado oil keeps these cakes seed-oil free and enhances nutrient absorption.
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