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Surf and Turf (Filet Medallions and Baked Crab Cakes)
40 min prep time
25 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Surf and Turf (Filet Medallions and Baked Crab Cakes)
Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.
40 min prep time
25 min cook time
4servings
1 filet medallion + 1 baked crab cake
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Step-By-Step Instructions:
- Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
- Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
- In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
- Form crab mixture into 4 1/2-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
- While crab cakes are baking, heat olive oil in large skillet over high heat.
- Season both sides of the filets with salt (optional) and cracked black pepper.
- When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
- Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
- Serve the steaks with 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
Nutrition facts
4 Servings
-
Serving Size
1 filet medallion + 1 baked crab cake
- Amount per serving Calories 220
-
Total Fat
9g
- Saturated Fat 2.3g
- Trans Fats 0g
- Cholesterol 70mg
- Sodium 480mg
-
Total Carbohydrate
12g
- Dietary Fiber 3g
- Total Sugars 4g
- Protein 24g
- Potassium 600mg
- Phosphorous 265mg
Ingredients
nonstick cooking spray
1
small onion (minced)
1/2
red bell pepper (seeded and minced)
1/2
lump crabmeat (drained)
1 (6-oz) can
whole wheat breadcrumbs
1/4 cup
egg whites
2
hot sauce
1/2 tsp
salt
1/2 tsp
black pepper
1/4 tsp
olive oil
1 tbsp
beef tenderloin steaks
4 (3-oz) steaks
salt (optional)
1 tsp
black pepper (cracked)
1 tbsp
sliced mushrooms
2 cup
small onion (thinly sliced)
1
beef broth (reduced sodium, fat-free)
1/2 cup
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