Crab Cake with Avocado Vinaigrette and Mango

I competed in Kentuckiana’s Fittest Novice and Masters this past Saturday. I ended up 18th out of 36 total competitors in my division. It was such a fun experience and I ended up beating all of my practice runs leading up to the competition.

Now to find the next one.


1 lb. lump crab meat

1 tablespoon Old Bay seasoning

1 tablespoon Worcestershire sauce

Juice and zest from 2 lemons

1 teaspoon dried parsley

1/2 c panko breadcrumbs

Salt and pepper

Combine all ingredients, except for the crabmeat until mixed well. Fold in crab meat, being careful to keep the crab in tact.

Mold mixture into 4-6 patties.

Heat a skillet under medium high heat and spray with nonstick spray.

Cook each patty until browned on both sides and hot throughout.

Serve with avocado vinaigrette (Whole Foods carries a really great version – or you can make your own by blending avocado, lime juice and cilantro together) and a salad of mixed greens, sliced mango and olive oil.


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