These healthy Crab Fries are made with baked fries, and are loaded with crab meat, a little cheese, and a garlic yogurt sauce.
Note: This post is not sponsored by any brand, but does contain links to products from brands that I work with on a regular basis. All recommended products are ones I love to use in my own home.
Alright guys– let’s talk crab. Crab fries, to be precise. As someone who did not grow up in “crabbing country,” I’d never heard of crab fries before. For a few precious moments, I thought I’d come up with a unique, delicious idea– and then I realized that no, my idea was NOT unique, and crab fries are in fact, already “a thing.”
Pretty quickly, though, I also realized that it didn’t matter if I wasn’t the first one to invent crab fries, because they ARE delicious, and the world NEEDS more crab fries! (NEEDS THEM! You hear?!)
If you’re already a fan of crab fries, this lighter version is the perfect way for you to eat EVEN MORE crab fries! And if you, like me, are new to the world of crab fries– go ahead and get excited! These Healthy Crab Fries are loaded with Dungeness crab meat, a creamy yogurt sauce, and yes– yes, a little cheese.
Gathering Ingredients: Dungeness Crab
To make these fries, you need (obviously) to get some crab meat. I recommend Dungeness crab for these, even though it’s a little bit of work to get the crab legs out of the shell. If you’re worried about putting a high-quality ingredient on fries, don’t be. All the ingredients compliment the crab, and you can CLEARLY taste the crab meat.
I buy frozen Dungeness crab legs from Orca Bay, because I love the quality of their seafood. (Check out the recipe card for help shelling the crab legs, or this post where I talk a little more about it.)
If Dungeness crab isn’t an option, you can sub other fresh or frozen crab meat. (Blue crab meat would be a great alternative). If you have to go with canned crab meat, try to avoid any $1 canned crab meat– you get what you pay for! I’ve been pretty pleased with Miller’s Select canned crab meat. (It’s closer to about $6 a can at Target, and you can actually see large pieces of crab meat in the can.)
Baking French Fries
Have you tried baking your french fries before? I make baked sweet potato fries on a pretty regular basis (because they’re AMAZING), but I was a little intimidated by all of the advice I’d read on baking regular, plain ol’ French fries.
Some people say to soak them in cold water for hours (not gonna happen!), some say to soak them in cold water for 20-30 minutes (my cravings for fries can’t take all this waiting!), and then I saw some “fry advice” from the blog Alexandra Cooks. She was following advice from America’s Test Kitchen to soak the fries for about 10 minutes in hot tap water, and promised the crispiest fries EVER.
And well– she was right. That tip totally works! So that’s how I make my fries now– I soak them in hot water for just a few minutes, and bake them. Voila’— crispy baked fries!
Now, if you happen to have a deep fryer at home (I don’t), feel free to make your fries however you want. If you bought pre-cut frozen fries– you can use those too. Just don’t forget to sprinkle the Old Bay seasoning on your fries– either after you fry them, or before you bake them.
Making Healthy Crab Fries
This is the fun part– turning the fries into magic Healthy Crab Fries! Take your fries (whether you’ve baked them or deep fried them), and grate some fresh cheese over the top. Then, broil them until the cheese melts.
Finally, add the crab meat on top of the cheese, drizzle some of the easy yogurt sauce on top, and finish everything off with some fresh chives. Go ahead and dig in right away! (And then go tell all your friends to MAKE CRAB FRIES!)
Healthy Seafood Appetizer. Recipe is easily doubled or tripled for a crowd.
- 6 oz Dungeness crab legs (~3 crab legs)
- 2 large Russet (baking) potatoes
- 2 tsp Old Bay seasoning
- 2 tsp salt
- 1 TB olive oil, plus more to brush foil (use cooking spray for foil if you prefer)
- 2 oz fresh mozzarella (use more if desired)
- 2 oz queso fresco (use more if desired)
- 1/4 cup fresh chives, diced (or substitute green onion)
Garlic Yogurt Sauce:
- 1 cup plain yogurt
- 1 TB minced garlic
- 1/2 tsp salt
- 1/2 tsp Old Bay seasoning
- juice from 1/2 lemon
Steaming the Crab Legs:* (See Recipe Notes)
In a large pot, bring 1" water to a boil. Set a metal vegetable steamer inside the pot. Add crab legs (they should not be touching the water), and cover pot. Steam 6 minutes for thawed legs, or 12 minutes for frozen legs.
After crab legs are done steaming, set them in a bowl of icy water to stop them from cooking further.
Removing Crab Meat:
Break off any shoulder meat from the legs by bending the joint back and forth until it snaps.
Next, break the crab legs at their joints by bending the legs in the opposite direction of their natural bend. Bend back and forth until they snap.
Next, take kitchen shears and cut along the bottom, lighter-colored side of the legs. (Alternatively, set the crab leg on a hard surface so that it's resting on the long, narrow edge of the leg. Using the back of your palm, push down and crack the leg.)
Using your fingers, pry the shells off, and reserve the meat. Peel the shell off of the shoulder meat. Watch out for transparent shell pieces hidden within the shoulder meat. Discard the shells, collect the meat.
Making the Crab Fries:
Preheat the oven to 475ºF.
Cut the potatoes into long slices, about 1/4" wide and deep. Soak potatoes in a large bowl of very hot tap water for about 10 minutes. Drain water, and dry off the fries.
Toss the fries with olive oil, salt, and Old Bay. Line a baking sheet with aluminum foil , and brush the foil with a little more oil. Cover fries loosely with another sheet of foil.
Bake fries for 5 minutes, and remove the top sheet of foil. Turn fries with a spatula, and then bake 10-15 more minutes uncovered. (Bake time will depend on how crispy you want your fries.)
Remove fries from the oven, turn on the broiler. Grate cheese on top of fries, and broil about 2 minutes, or until the cheese is melted.
Remove fries from the oven, and transfer to a serving dish. Add crab meat and chives.
Mix together all the ingredients for the yogurt sauce, and serve on the side or drizzled over the fries.
*Note: Crab legs can be steamed and shelled 1-2 days in advance to speed the recipe time. Refrigerate crab in an airtight container until you're ready to use it.
*Dungeness Crab legs are typically sold pre-cooked, and simply need to be heated up. The cook time for this recipe assumes your crab legs are pre-cooked, so if you're using fresh, uncooked crab legs, the cook time will be longer.
Calorie Information was calculated per serving using My Fitness Pal.