Varieties
Thousands of species of crabs live around the world, but the following are the kinds most commonly eaten in the United States. Blue crabs, small crustaceans found along the Atlantic coast, are particularly valued for their soft-shell phase, when they can be eaten shell and all. Dungeness crabs, found on the Northwest coast, are large and meaty. King crabs live in the North Pacific Ocean and the Bering Sea and can grow up to six feet (about 1.8 meters) across; king crabs have most of the meat in their legs rather than their claws. Snow crabs include varieties found in both Atlantic and Pacific waters. Rock and Jonah crabs, small crabs found on the East coast, have a low meat yield. Stone crab, found in Florida and Texas, are sold fresh, cooked, and frozen. Red crab are small, meaty crustaceans that live along the continental shelf.
You can buy crab live, cooked in the shell, or as picked crabmeat, fresh or frozen, canned or pasteurized. Crabmeat comes as lump crabmeat (body meat), backfin (smaller pieces of body meat), and flake (shreds and flakes from all parts of the crab).
Preparation, uses, and tips
To clean hard-shell crab, break off the belly flap on the underside of the shell. Pull shell off the back, starting from the rear. Remove gills from the body. Twist claws and legs off body. Crack the shell using a heavy nutcracker or small hammer. Cut body into halves. Pick out crabmeat using a metal pick, small fork, or the pointed tip at the end of the crab’s leg. Use crabmeat in casseroles, crab cakes, soups, salads, and other dishes, or enjoy cooked crabmeat with cocktail sauce.
To clean soft-shell crab, first cut off the face, using scissors. Lift the top shell and pull off and discard the gills. Pull off belly flap.
To boil live crab
Fill a large pan with 5 quarts (about 5 liters) of water and bring to a rapid boil. One at a time, plunge the crab headfirst into the boiling water. Reduce heat and simmer 5 to 10 minutes for small crabs, 15 to 20 minutes for large crabs. Immerse crabs in cold water for a few seconds when done so they don’t overcook.
Pan-frying soft-shell crab
Rinse prepared or thawed frozen crab in cold water. Dredge in flour or cornmeal and seasonings and shake off any excess. Heat oil or butter in frying pan until hot. Add crab and brown on each side for four to five minutes, turning once.
Broiling crab legs
Thaw frozen crab legs. Cut each leg shell down both sides with a sharp knife. Remove top of shell, leaving meat in the bottom. Place bottom shells in a shallow baking pan and brush with butter or oil, seasonings, and lemon juice. Place under broiler for four to five minutes, just until heated through.
Baking crab legs
Place whole cracked legs in a shallow baking pan. Brush with butter or oil, seasonings, and lemon juice. Bake at 350°F (180°C) for about eight minutes.
Microwaving crab legs
Wrap whole or split crab legs in a damp paper towel and cook on high for about two minutes.
Nutritional Highlights
Crab (Alaska king), 1 leg (4.7 oz.) (133g) (cooked, moist heat)
Calories: 130
Protein: 26g
Carbohydrate: 0.0g
Total Fat: 2.1g
Fiber: 0.0g
*Excellent source of: Selenium (53.6mcg)
*Good source of: Magnesium (84.4mg), Vitamin B6 (0.24mg), and Folate (68mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
When cooked (moist heat), Alaska King crab provides 0.427 grams of omega-3 fatty acids derived from EPA (0.295g), DHA (0.118g), and ALA (0.014g) per 100 grams of Alaska King crab.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
