Baked Surimi "Krab" Rangoon
Photo Credit: VisionBalm
Disclaimer: This post is sponsored by The Seafood Partnership. Although I was compensated for this post, all opinions are my own.
You already know that eating more low-mercury seafood 2-3 times a week is one of the best things you can do when you are trying to conceive, pregnant, or lactating. From the brain health-supporting DHA to the muscle-building high quality protein to the many micronutrients that seafood provides, it is no wonder why eating seafood is always a top tip for healthy pregnancy eating.
Yet, women are sadly not consistently meeting the recommended 2-3 serving recommendation.
To learn why people are avoiding this nutritional powerhouse, I took a very unofficial and unscientifically-based poll from my instagram audience. After I asked my audience why they don’t eat seafood on a regular basis, here are some of the responses:
“I don’t like salmon and don’t know which other options are out there”
“I don’t know how to cook fish or seafood”
“I am scared to cook shellfish in my home”
“Some choices are too expensive”
“I don’t have time to cook it”
If you don’t eat seafood because of one of these reasons, boy, do I have a treat for you! A food that addresses all of these concerns and more! A food called surimi! Suri-what?
Surimi is commonly known as imitation crab and is probably what you are enjoying when you order a California roll. Including imitation crab into your diet provides you with important omega-3 fatty acids, protein, and important nutrients like selenium. It is pre-cooked, inexpensive, and oh-so-yummy.
So, what is surimi made of, anyways? Surimi is minced fish (usually pollock) that is shaped and flavored to be similar to crab. Hence, the name “imitation crab”. It can be used as a replacement in any dish that calls for lump crab meat, or enjoyed on its own as a protein-rich snack, made into a mayo-based salad, or added to a pasta dish.
One simple surimi appetizer that is simple to make and is a total crowd-pleaser is Baked “Krab” Rangoon Cups topped with a Sweet Tangerine Chili Sauce. Using surimi instead of crab meat is an easy swap that makes this recipe approachable to those who aren’t comfortable cooking with real crab (or avoid crab due to religious or dietary restrictions).
Keep reading to get all of the deets about my fun and simple app:
Photo Credit: VisionBalm
Baked “Krab” Rangoon Cups with Sweet Tangerine Chili Sauce
Yield: 24 Rangoon Cups
Hands on time: 10 minutes. Cook time: 20 minutes. Total: 30 minutes
Ingredients:
3/4 cup tangerine juice (substitute orange juice if tangerine not available)
3/4 cup raw sugar
1/4 cup apple cider vinegar
2 Tbsp. ketchup
¾ Tbsp. jarred minced garlic
2 Tbsp. red chili flakes
2 Tbsp. corn starch
4 Tbsp. cold water
24 wonton wrappers (find them in the produce aisle next to the tofu)
12 oz. full-fat plain cream cheese, softened
1 Tbsp. sour cream
8 oz. imitation crab/surimi, chopped
2 tsp. black pepper
1 tsp. honey
3 green onions, thinly sliced for garnish (optional)
Instructions
1. Preheat oven to 350 degrees Fahrenheit
1. In a medium saucepan, combine juice, sugar, vinegar, ketchup, garlic, and chili flakes. Bring to a boil and simmer for 10 minutes.
2. While juice mixture is simmering, spray mini muffin tin with cooking spray.
3. Place one wonton wrapper in each muffin cup to create 24 small “cups.”
4. Bake 10 minutes or until edges begin to brown, remove from oven and cool slightly. Keep oven hot.
5. Mix cornstarch and cold water in a small bowl until smooth.
6. Lower heat of the sugar/juice mixture to low and slowly stir in the cornstarch mixture. Simmer for another 5 minutes.
7. Turn off heat and let cool until ready to serve.
8. In a medium mixing bowl, combine cream cheese, sour cream, crab, pepper, and honey. Stir well.
9. Spoon filling into baked wonton shells; bake for an additional 5-6 minutes.
10. Cool slightly, top with sauce or serve sauce on the side for dipping. Garnish with sliced scallions if desired.
Serving Size: One “Krab” Rangoon cup and 1 tsp. dipping sauce
Calories: 105 calories
Fat: 5.2 grams (saturated fat 3.2 grams)
Cholesterol: 21 grams
Sodium: 305 milligrams
Carbohydrates 8.5 grams (0.2 gm fiber)
Protein: 3.2 grams
This recipe was created in collaboration with The Seafood Nutrition Partnership