Softshell Crab, Roasted Corn and Black Bean Bowls

Softshell Crab, Roasted Corn and Black Bean Bowls

Softshell Crab, Roasted Corn and Black Bean Bowls

Ingredients

  • 2 ears sweet corn, husked, trimmed
  • 1/3 cup olive oil, divided
  • 4 prime (4 ½ to 5”) softshell crabs, cleaned (thaw if frozen)
  • 1/2 cup all-purpose flour
  • 4 tablespoons Old Bay Seasoning, divided
  • 3 eggs, beaten
  • 1 cup panko breadcrumbs
  • 2 tablespoons fresh lime juice
  • 1 clove garlic, finely grated
  • 1/2 teaspoon sugar
  • 6 oz baby greens (spinach, arugula, kale, etc)
  • 1 small shallot, thinly sliced
  • 1 (15oz) can Luck's® Black Beans (drained, rinsed)
  • 1 avocado, peeled, sliced
  • 8 radishes, sliced
  • 1/2 cup salsa verde, if desired

Softshell Crab, Roasted Corn and Black Bean Bowls

P

Over 15g of Protein

45 min

Total Time

45 min

Prep Time

4

Servings

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Ingredients

  • 2 ears sweet corn, husked, trimmed
  • 1/3 cup olive oil, divided
  • 4 prime (4 ½ to 5”) softshell crabs, cleaned (thaw if frozen)
  • 1/2 cup all-purpose flour
  • 4 tablespoons Old Bay Seasoning, divided
  • 3 eggs, beaten
  • 1 cup panko breadcrumbs
  • 2 tablespoons fresh lime juice
  • 1 clove garlic, finely grated
  • 1/2 teaspoon sugar
  • 6 oz baby greens (spinach, arugula, kale, etc)
  • 1 small shallot, thinly sliced
  • 1 (15oz) can Luck's® Black Beans (drained, rinsed)
  • 1 avocado, peeled, sliced
  • 8 radishes, sliced
  • 1/2 cup salsa verde, if desired

Directions

Brush corn with a little of the oil. Place in air fryer (don’t preheat); cook at 400⁰F 14 minutes, turning over half way through cooking. Remove and set aside to cool. Meanwhile, dry crabs well on paper towels; set aside. In one dish, combine flour and 2 tablespoons of the Old Bay Seasoning. In another dish, place well beaten eggs. In another dish, combine breadcrumbs and remaining 2 tablespoons Old Bay Seasoning. Dip crabs into flour, then eggs and then breadcrumbs, coating well. Set aside. When corn is cooked, spray or drizzle a little of the oil over crabs. Place 2 in hot (400⁰F) air fryer. Cook 8 minutes, turning over half way through cooking, until brown and crisp and meat is opaque. Remove to plate; tent with foil to keep warm. Cook remaining 2 crabs.

While crabs are cooking, in large bowl, whisk together remaining oil (about ¼ cup), lime juice, grated garlic and sugar. Add greens and shallot; toss to coat. Divide evenly into 4 large salad bowls. With sharp knife, cut kernels from ears of corn. Top each bowl evenly with small piles of corn, black beans, avocado slices and radish slices. Top each with a hot crisp softshell crab. If desired, drizzle with salsa verde.

Serving Size: about 11oz each

Nutritional Information Per Serving:
Calories 400, Total Fat 17g (Saturated Fat 2.5g, Trans Fat 0g), Cholesterol 135mg, Sodium 1100mg, Carb 45g, Fiber 4g, Total Sugar 6g, Added Sugar 0g, Protein 22g, Vitamin D 0%, Calcium 10%, Iron 15%, Potassium 8%

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.