LONG JOHN SILVER’S: LOBSTER CRAB CAKES

SAVE: 66 CALORIES, 12 G FAT, 3 G SAT. FAT

Great TV requires drama . . . real or created. I recently learned that the hard way. I was the guest chef on a show where we threw a surprise party on camera. I was to create a special menu for the guest of honor and then assist his sisters and the show’s host in preparing each dish.

When I learned that he loved spicy seafood, I was excited. Immediately, I knew what I wanted to serve: crab cakes. But as we prepared the crab cakes on camera, the host took a bite of the filling and started gagging—it was allegedly “too hot.” Though the sisters thought it was pretty mild, every few minutes during the rest of the episode, the crab cakes were referred to as nuclear, or something along those lines. I couldn’t believe it when I watched the episode back. Part of me thought it was funny, but another part was a little embarrassed.

Anyway, now I’m especially careful to alert people if the food I’m serving ever strays from mild. Fortunately, unlike my previous version, these crab cakes definitely don’t require any such warning.

Olive oil spray

½ tablespoon finely chopped Fresno chile or red jalapeño chile

1 teaspoon finely chopped onion

1½ ounces imitation lobster meat, torn into shreds (about ½ cup)

1 ounce drained canned crabmeat (about 1⁄3 cup)

½ ounce (about ¼ cup) finely shredded, reduced-fat Monterey Jack cheese

4 tablespoons dry bread crumbs, divided

3 tablespoons egg substitute, divided

1 tablespoon finely chopped fresh parsley

1 teaspoon light corn syrup

¼ teaspoon paprika

1⁄8 teaspoon garlic powder

PREHEAT the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray.

Preheat a small nonstick skillet over medium heat. Off the heat, mist the skillet with oil spray. Return to medium heat. Add the chile and onion. Cook, stirring occasionally, for about 2 minutes, or until softened.

In a mixing bowl, combine the imitation lobster, crabmeat, cheese, 1 tablespoon bread crumbs, 1 tablespoon egg substitute, parsley, corn syrup, paprika, garlic powder, and the chile-onion mixture. Stir to blend well. Divide the mixture in half. On a sheet of waxed paper, shape each half, packing tightly, into a 3" patty. Set aside.

Place the remaining 2 tablespoons egg substitute in a small shallow bowl. Place the remaining 3 tablespoons bread crumbs on a small sheet of waxed paper set next to the bowl.

One at a time, carefully place a patty into the bread-crumb mixture (use a spatula if it begins to break apart), then gently turn to coat evenly. If the patty starts to break apart, pack it back together and reshape it. Transfer to the bowl and coat it with egg substitute, then return it to the bread crumbs. Place the patties, not touching, on the reserved baking sheet. Lightly mist with oil spray.

Bake for 5 minutes per side, or until golden brown and heated through.

MAKES 1 SERVING (2 CAKES)

274 calories, 23 g protein, 31 g carbohydrates, 6 g fat, 1 g sat. fat, 2 g fiber

Original Long John Silver’s Lobster Crab Cakes (2 cakes): 340 calories, 12 g protein, 32 g carbohydrates, 18 g fat, 4 g sat. fat, 2 g fiber

BEFORE YOU START You can substitute imitation crabmeat for the imitation lobster if you’d prefer. Imitation lobster has a subtle buttery flavor that imitation crabmeat typically does not, but after it’s mixed with the seasonings, the buttery flavor becomes practically nonexistent. Plus, imitation crabmeat is often sold in bulk at meat or fish counters, so you often don’t have to buy a large package. And the imitation lobster tends to cost more per pound than imitation crabmeat.

Though not many people know Fresno chiles by name, they’re very common and you’ve probably seen them in your local grocery store. They look like jalapeño chiles, but they are red and are sometimes called red jalapeños. Ask your produce person for assistance if you can’t find them. If your grocery store does not carry them, you can substitute red bell pepper. If you’d prefer more spice, add a pinch of cayenne along with the red bell pepper.