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Surf and Turf (Filet Medallions and Baked Crab Cakes)

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How to Make 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.


40 min prep time


25 min cook time


4servings


1 filet medallion + 1 baked crab cake

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Step-By-Step 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 1/2-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 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
Low Carb
Dinner
Main Dish
Foodie
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Nutrition facts

4 Servings



  • Serving Size

    1 filet medallion + 1 baked crab cake


  • Amount per serving



    Calories





    220

  • % Daily value*

  • Total Fat
    9g

    12%

    • Saturated Fat
      2.3g

      12%
    • Trans Fats
      0g

  • Cholesterol
    70mg

    23%

  • Sodium
    480mg

    21%

  • Total Carbohydrate
    12g

    4%

    • Dietary Fiber
      3g

      11%
    • Total Sugars
      4g

  • Protein
    24g

  • Potassium
    600mg
    13%

Ingredients

nonstick cooking spray
1

small onion (minced)
1/2

red bell pepper (seeded and minced)
1/2

lump crabmeat (drained)
1 (6-oz) can

whole wheat breadcrumbs
1/4 cup

egg whites
2

hot sauce
1/2 tsp

salt
1/2 tsp

black pepper
1/4 tsp

olive oil
1 tbsp

beef tenderloin steaks
4 (3-oz) steaks

salt (optional)
1 tsp

black pepper (cracked)
1 tbsp

sliced mushrooms
2 cup

small onion (thinly sliced)
1

beef broth (reduced sodium, fat-free)
1/2 cup

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