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Crab Cap Salad

Serves 4


    Crab Cap Salad

    These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. 


    Gills begone

    Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.


    Crab Cap Salad


      • 4 large portobello mushrooms
      • 8 oz (225 g) pasteurized fresh lump crabmeat
      • 1/2 cup (125 mL) panko breadcrumbs
      • 1/2 cup (125 mL) finely chopped red bell pepper
      • 2/3 cup (160 mL) shredded Monterey Jack cheese or Havarti cheese
      • 1 shallot, chopped
      • 1 garlic clove, chopped
      • 1 Tbsp (15 mL) fresh thyme
      • Juice of 1/2 lemon
      • 2 tsp (10 mL) grainy Dijon mustard
      • 1/4 tsp (1 mL) black pepper
      • 1 large organic egg, lightly beaten
      • Hot sauce (optional)


      Per serving:

      • calories188
      • protein19 g
      • total fat7 g
        • sat. fat4 g
      • total carbohydrates12 g
        • sugars4 g
        • fibre2 g
      • sodium308 mg



      Preheat oven to 375 F (190 C) and line baking sheet with parchment paper or silicone baking mat.


      Remove stems from mushrooms and scrape away the dark gills. Arrange mushrooms on baking sheet, stem side up.


      In large bowl, toss together crab, breadcrumbs, red pepper, cheese, shallot, garlic, thyme, lemon juice, mustard, and black pepper. Gently stir in egg. Divide mixture among mushroom caps and bake until crab mixture is set and light golden brown, 12 to 14 minutes. Serve with a few drops of hot sauce, if desired.



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      Mussels with Tomato, Saffron, and Fennel

      Mussels with Tomato, Saffron, and Fennel

      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.