At only 100 calories and 20 grams of protein per 4 ounces, blue crabs are extremely low in fat and provide a versatile, seasonal source of sweet and briny protein that also supply you with a boost of omega-3 fatty acids, the minerals zinc and selenium, and vitamin B.
While frying soft-shell crabs is typical, baking them—with a homemade spice mix—significantly reduces saturated fat and lets the crab flavor shine through.
The blue crab, Callinectes sapidus (from the Greek meaning “savory beautiful swimmer”), is the main species linked to the culinary term soft-shell crab. The Chesapeake Bay in Virginia is home to more than 550 million blue crabs, which are often considered the best in the country. But half of all blue crabs harvested come from Maryland, where colder waters mean sweeter meat.
Beginning in early April, when blue crab season starts, the premolt (or peeler stage) of a blue crab begins when the crab hides in brackish waters to avoid predators (aka us). Instead of eating, they rapidly absorb water to make their soft tissues swell to bust open their shell. Crabbers look for the telltale white line on a crab’s paddle leg to turn from white to pink to red as it nears closer to molting. Crabs in this stage are caught and then held in peeler pots. The molting takes anywhere from one to three hours as they embark on a laborious wiggle out of their shell. The crabs are then removed from the water to prevent the hardening of their parchmentpaper-like soft shell.
Expect to dish out about eight bucks apiece for soft-shell crabs. When purchasing them, make sure their legs and claws are intact and that their shells give easily when pressed. Aside from the face, apron, and gills, all other parts of the crab are edible. Beware that they are highly perishable and will keep in your refrigerator for only one to two days. Reduce carbs by ditching the bun and adding the crabmeat to a salad. To boost fiber intake, pair with a farro and tomato salad.
OVEN-BAKED SOFT-SHELL CRABS
Makes 2 servings
Nutrition per serving: 256 calories, 47g protein, 2g carbs, 17g fat
1/8 tsp chili powder
½ tsp celery salt
tsp ground black pepper
½ tsp smoked paprika
½ tsp dry mustard
½ tsp white pepper
4 large soft-shell crabs, cleaned
1 tbsp extra-virgin olive oil
1 tbsp butter, melted
1. Preheat oven to 500°F.
2. Mix all spices together and season crabs on both sides with spice mix. Place on a baking sheet.
3. Combine oil and melted butter and brush over crabs. Bake crabs in oven eight to 10 minutes.
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