Dungeness Crab (Whole, Steamed)
Metacarcinus magisterMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to preserve its delicate flavor and texture. Serve with melted butter or lemon for added taste.
Smart Selection & Storage
Choose crabs that are alive and active, with a hard shell and a clean ocean smell. Avoid crabs that are cracked or have a strong odor.
Keep live crabs in a cool, moist environment until cooking. Store cooked crab in the refrigerator and consume within 3 days.
Myths vs Realities
MythCrab meat is high in cholesterol and should be avoided.+
MythAll crabs are the same in taste and quality.+
MythYou can eat crab raw like sushi.+
Healthy Recipes
Dungeness Crab Salad with Avocado and Citrus Vinaigrette
A refreshing salad combining tender Dungeness crab meat with creamy avocado and a zesty citrus vinaigrette, perfect for a light lunch.
- 1 whole steamed Dungeness crab, meat removed
- 1 ripe avocado, diced
- 2 cups mixed greens
- 1/4 cup red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed greens, diced avocado, red onion, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper to create the vinaigrette.
- 3. Add the crab meat to the salad, drizzle with the vinaigrette, and toss gently to combine.
Spicy Dungeness Crab Tacos with Mango Salsa
Delicious and healthy tacos filled with spicy Dungeness crab and topped with a fresh mango salsa for a tropical twist.
- 1 whole steamed Dungeness crab, meat removed
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 8 small corn tortillas
- 1 cup diced mango
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- Salt to taste
- 1. In a bowl, mix the crab meat with chili powder, cumin, and salt.
- 2. In another bowl, combine mango, red onion, cilantro, lime juice, and salt to make the salsa.
- 3. Warm the tortillas, fill each with crab mixture, and top with mango salsa before serving.
Dungeness Crab and Quinoa Stuffed Bell Peppers
Nutritious bell peppers stuffed with a savory mix of Dungeness crab, quinoa, and vegetables, baked to perfection.
- 1 whole steamed Dungeness crab, meat removed
- 1 cup cooked quinoa
- 4 bell peppers, halved and seeded
- 1/2 cup corn
- 1/2 cup black beans, rinsed
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix crab meat, quinoa, corn, black beans, cumin, paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.
Dungeness Crab and Vegetable Stir-Fry
A vibrant stir-fry featuring Dungeness crab and a medley of colorful vegetables, tossed in a light soy sauce and ginger dressing.
- 1 whole steamed Dungeness crab, meat removed
- 2 cups broccoli florets
- 1 cup bell peppers, sliced
- 1 cup snap peas
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1. In a large pan, heat sesame oil over medium heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add broccoli, bell peppers, and snap peas, stir-frying for 5-7 minutes until tender-crisp.
- 3. Add crab meat and soy sauce, tossing to combine, and cook for an additional 2 minutes before serving.
Dungeness Crab Cakes with Avocado Cream
Healthy crab cakes made with fresh Dungeness crab and served with a creamy avocado sauce, perfect for a light dinner or appetizer.
- 1 whole steamed Dungeness crab, meat removed
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- 1 tablespoon Dijon mustard
- 1/4 cup green onions, chopped
- 1 avocado
- 1/4 cup Greek yogurt
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a bowl, combine crab meat, breadcrumbs, egg, mustard, green onions, salt, and pepper, mixing well.
- 2. Form the mixture into patties and pan-fry in a non-stick skillet until golden brown on both sides.
- 3. For the avocado cream, blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth, then serve alongside the crab cakes.
Dungeness Crab and Asparagus Risotto
A creamy risotto featuring tender Dungeness crab and fresh asparagus, offering a luxurious yet healthy meal option.
- 1 whole steamed Dungeness crab, meat removed
- 1 cup Arborio rice
- 4 cups low-sodium vegetable broth
- 1 cup asparagus, chopped
- 1/2 cup onion, diced
- 1/4 cup Parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a saucepan, heat vegetable broth and keep it warm over low heat.
- 2. In a separate pan, heat olive oil and sauté onion until translucent, then add Arborio rice, stirring for 2 minutes.
- 3. Gradually add broth, one ladle at a time, stirring frequently until absorbed, then mix in asparagus and crab meat, finishing with Parmesan cheese.
Dungeness Crab and Spinach Stuffed Portobello Mushrooms
Savory portobello mushrooms stuffed with a mixture of Dungeness crab, spinach, and herbs, baked until golden and delicious.
- 1 whole steamed Dungeness crab, meat removed
- 4 large portobello mushrooms, stems removed
- 2 cups fresh spinach, chopped
- 1/4 cup cream cheese, softened
- 1/4 cup breadcrumbs
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine crab meat, spinach, cream cheese, breadcrumbs, lemon juice, salt, and pepper.
- 3. Stuff the mixture into the portobello caps and bake for 20-25 minutes until mushrooms are tender.
Dungeness Crab Zucchini Noodles with Pesto
A light and healthy dish featuring spiralized zucchini noodles tossed with Dungeness crab and homemade basil pesto.
- 1 whole steamed Dungeness crab, meat removed
- 2 large zucchinis, spiralized
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup Parmesan cheese
- 2 cloves garlic
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. In a food processor, blend basil, pine nuts, Parmesan, garlic, salt, and pepper, then slowly add olive oil until smooth.
- 2. In a large pan, sauté zucchini noodles for 2-3 minutes until slightly tender.
- 3. Toss the noodles with crab meat and pesto, serving warm.
Dungeness Crab and Sweet Potato Cakes
Nutritious sweet potato cakes combined with Dungeness crab, lightly pan-fried for a crispy exterior and soft interior.
- 1 whole steamed Dungeness crab, meat removed
- 1 cup mashed sweet potatoes
- 1/2 cup breadcrumbs
- 1 egg, beaten
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix crab meat, mashed sweet potatoes, breadcrumbs, egg, green onions, salt, and pepper until well combined.
- 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
- 3. Fry the cakes for 3-4 minutes on each side until golden brown and serve warm.
Dungeness Crab and Cucumber Sushi Rolls
Light and refreshing sushi rolls filled with Dungeness crab and crisp cucumber, perfect for a healthy snack or meal.
- 1 whole steamed Dungeness crab, meat removed
- 2 cups sushi rice, cooked
- 4 sheets nori
- 1 cucumber, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
- 2. Place crab meat, cucumber, and avocado along one edge of the rice-covered nori.
- 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce.
Frequently Asked Questions (FAQ)
How do I cook Dungeness crab?
Dungeness crab is best cooked by steaming. Place the crab in a pot with a steaming rack, add water, and steam for about 15-20 minutes.
Is Dungeness crab healthy?
Yes, Dungeness crab is low in calories and high in protein, making it a healthy choice for a balanced diet.
How can I tell if Dungeness crab is fresh?
Fresh Dungeness crab should have a clean, ocean-like smell and a firm shell. Avoid crabs with a strong fishy odor.
Can I eat the shell of Dungeness crab?
No, the shell is not edible. Only the meat inside is safe to eat.
What is the best way to store cooked Dungeness crab?
Store cooked Dungeness crab in an airtight container in the refrigerator for up to 3 days.
How much meat is in a Dungeness crab?
A whole Dungeness crab typically contains about 25-30% of its weight in meat.
What are the nutritional benefits of Dungeness crab?
Dungeness crab is rich in protein, omega-3 fatty acids, vitamins B12 and C, and minerals like zinc and selenium.
Can I freeze Dungeness crab?
Yes, you can freeze cooked Dungeness crab. Wrap it tightly in plastic wrap and place it in a freezer-safe container.