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Surf and Turf (Filet Medallions and Baked Crab Cakes)

Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.

Prep Time: 40 minutes

Nutritional Facts

Serving Size: 1 filet medallion + 1 baked crab cake

  • Calories 220
  • Carbohydrate 12 g
  • Protein 24 g
  • Fat 9 g
  • Saturated Fat 2.3 g
  • Sugar 4 g
  • Dietary Fiber 3 g
  • Cholesterol 70 mg
  • Sodium 260 mg
  • Potassium 595 mg

This Recipe Serves 4

Ingredients

For Crab Cake
Cooking spray
½ small onion, minced
½ red bell pepper, seeded and minced
1 (6-ounce) can lump crabmeat, drained
¼ cup whole wheat breadcrumbs
2 egg whites
½ teaspoon hot sauce
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

For Filet Medallions
1 tablespoon olive oil
4 3-ounce beef tenderloin steaks
1 teaspoon salt (optional)
1 tablespoon cracked black pepper
2 cups sliced mushrooms
1 small onion, thinly sliced
½ cup reduced sodium, fat free beef broth

Instructions

  1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
  2. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
  3. In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
  4. Form crab mixture into 4 ½-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
  5. While crab cakes are baking, heat olive oil in large skillet over high heat.
  6. Season both sides of the filets with salt (optional) and cracked black pepper.
  7. When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
  8. Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
  9. Serve the steaks with ¼ of the mushroom and onion mixture on top and a crab cake on the side.
  10. To make this a meal, serve with the Roasted Green Beans with Champagne Vinaigrette. 

Chef Tip: Splurge on really good beef for this recipe. It’s worth it. If you like your meat more well done, cook for a few minutes longer on each side until it’s to your preferred doneness.

Photo: Surf and Turf (Beef Medallions and Baked Crab Cakes). PNC Photography: Photographer: Peter Papoulakos 

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Valentine's Day Meals

A healthy meal plan that features several recipes for two to share with your special someone.

See Meal Plan