Get Your Summer Protein With Soft Shell Crabs: Sunday Snack with Johanna


I’m in love with seafood. I have been eating raw oysters since I was 7. My dad’s best friends took me to Quincy Market in Boston, and sat me down at the raw bar, and that was it… I was in love! Since then I have been trying oysters of every variety and adding lemon slices and hot sauce to them as well. Oysters are definitely not for everyone, (my husband thinks they are gross looking and tasting!) But I digress… since it is one of the best times of year here on the Bay: soft shell crab season!

So since it is soft shell crab time here in Virginia, I had to do a snack with soft shell crab (yet another seafood that is not for everyone but like mom always said: “try it once, then tell me you don’t like it!”) Around here everyone (and I mean everyone) is selling soft shell crabs, and since I live on the Chesapeake Bay they are plentiful and reasonably priced. But since many of you do not live on the bay, try checking out your local fish market or organic market for these crabs.

Here is a recipe for soft shell crabs adapted from my dad (who is an amazing chef, I have to say). When you’re done, they should look like this:

Soft Shell Crabs (Serves 4)

* 4 soft shell crabs  (try to get from a local seafood market)

* Extra virgin olive oil

* 1/2 cup low-fat organic milk

* 3/4 cup organic whole-wheat flour (or gluten-free variety)

* 2 tablespoons of organic unsalted butter

* 2 tablespoon of extra virgin olive oil

* organic mixed greens (try getting from your local farmers market)

Place each crab in a bath of milk and let soak for about 30-45 minutes. Drain the milk and cover each crab in a bath of flour. Drizzle with melted butter and saute in extra virgin olive oil until they are crispy golden on each side (usually about 5 minutes depending on the thickness of the crab).

Serve over a bed of mixed greens with olive oil and balsamic vinegar.

And remember: enjoy (summer has officially arrived!)

Johanna Thomas tackles farmer’s markets, organic meal plans and healthy recipes for readers every Budget Sunday. To submit your own questions, comments and suggestions, please contact Johanna at

Credit: © Masuya

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One comment on “Get Your Summer Protein With Soft Shell Crabs: Sunday Snack with Johanna
  1. Unfortunately seafood does not really agree with me. I love the taste of crab but I definitely think I am allergic to it. But that recipe sounds delicious.

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