Deliciously Healthy Grilled Whole Crab
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat5gram
Protein35gram
Ingredients
- Whole fresh crab (about 1 to 1.5 lbs) - choose lively crabs with a fresh ocean smell, avoiding any that smell fishy or ammoniated1 piece
- Olive oil - extra virgin for best flavor2 tbsp
- Garlic - minced, fresh for aromatic touch3 cloves
- Lemon juice - fresh squeezed2 tbsp
- Fresh parsley - finely chopped2 tbsp
- Salt - fine sea salt preferred1 tsp
- Black pepper - freshly ground0.5 tsp
Grilling whole crab is a delightful way to enjoy seafood with a healthy touch. This recipe guides you through preparing and grilling a whole crab to perfection, preserving its natural flavors, and ensuring food safety. The ingredients cost approximately $15 USD (€13, £11, ₹1,200), making it an affordable gourmet treat. The dish is low in calories with about 250 kcal per serving, high in protein, and fits well into a healthy eating plan. This recipe is easy to follow, with a total time of about 40 minutes from preparation to serving.
Preparation instructions
Clean the Crab
1Rinse the whole crab under cold running water to remove any dirt or debris. Using a brush, gently scrub the shell. Remove the apron (the triangular flap on the crab's underside) and lift the top shell off. Remove the gills and any internal organs, then rinse the crab again. This cleaning ensures the crab is fresh and hygienic for cooking.
Prepare the Marinade
2In a small bowl, mix olive oil, minced garlic, fresh lemon juice, chopped parsley, salt, and black pepper. This marinade will enhance the flavor of the crab when grilled.
Brush the Crab
3Pat the crab dry with paper towels. Brush the crab thoroughly with the marinade on all sides, including inside the shell where you removed the top shell. This helps the flavors penetrate.
Preheat the Grill
4Light your grill and preheat to medium-high heat, around 190°C (375°F). A well-heated grill will help sear the crab and lock in moisture.
Grill the Crab
5Place the whole crab on the grill, shell side down first. Grill for about 8 minutes, then flip and grill shell side up for another 8-10 minutes. Grill times may vary depending on crab size; the crab is done when the meat turns opaque and firms up. Use a meat thermometer to ensure internal temperature reaches 63°C (145°F), which is safe for crab meat.
Serve Warm
6Remove the crab from the grill carefully. Let it rest for 2 minutes. Serve warm with lemon wedges and extra parsley if desired. Enjoy your healthy and flavorful grilled crab.
Cooking Tips
1Always use gloves or utensils to handle the crab pre-cooking to avoid pinches and for hygiene.
2If you don’t have a grill, you can broil the crab in the oven, turning once during cooking.
3Avoid cross-contamination by using separate utensils and cutting boards for raw seafood and other foods.
4Check for doneness not just by time but also by firm, opaque meat and internal temperature.
Equipment
- Grill or barbecue
- Meat thermometer
- Small bowl
- Brush for basting
- Tongs
- Kitchen gloves (optional)
- Knife and brush for cleaning crab
Shopping List
- [ ] Whole fresh crab (~1 to 1.5 lbs) - $12.00. Choose lively crabs with a fresh ocean smell.
- [ ] Olive oil (extra virgin) - $0.50 (for the amount used). Pick a good quality for the best flavor.
- [ ] Garlic (fresh) - $0.30 (for 3 cloves). Look for firm, unblemished cloves.
- [ ] Fresh lemons - $0.60 (for 2 tbsp juice). Choose lemons that feel heavy for their size.
- [ ] Fresh parsley - $1.00 (small bunch). Vibrant green leaves indicate freshness.
- [ ] Sea salt - $0.10 (for 1 tsp). Fine grain recommended.
- [ ] Black pepper (freshly ground) - $0.10 (for 0.5 tsp). Freshly ground is best.
Total approximate cost: $14.60
FAQ
How do I know if the crab is fresh?
Check that the crab is lively, with a fresh ocean smell and no ammonia or fishy odors. The shell should be intact and firm.
What internal temperature means the crab is safely cooked?
Cook crab to an internal temperature of 63°C (145°F) to ensure it is safe to eat.
Can I use frozen crab for grilling?
Yes, but thaw the crab completely in the fridge before grilling for even cooking.
How do I handle the crab safely?
Use gloves or utensils to handle the crab to avoid pinches and prevent cross-contamination. Always wash your hands afterward.
What can I serve with grilled crab?
Grilled crab pairs well with lemon wedges, a simple green salad, steamed vegetables, or crusty bread.