Holly's Healthy Cooking Blog

Is Crawfish Healthy To Eat?  What Are the Crawfish Nutrition Facts?

I specialize in healthy crawfish recipes and I can’t wait to share my Louisiana easy crawfish recipes with you. Often, I get asked is crawfish healthy to eat? Well, the proof is in the crawfish nutrition facts!  So, let’s start with nutrition. First, all my cookbooks are about healthy easy recipes.  My Gulf Coast Favorites cookbook features so many healthy Cajun recipes and easy Louisiana recipes!  Yes, I have a healthy Crawfish Etouffee recipe and healthy Crawfish Fettuccine.  My Crawfish Cakes are off the charts! My goal is to give you the best healthy Cajun recipes and there’s so many samples on my healthy food blog.  Visit my Louisiana Crawfish Blog for more healthy easy recipes. I even created my most POPULAR King Cake with Crawfish Stuffing that went viral it was soooo good!!

Scoop on Crawfish Nutrition Facts with My Easy Crawfish Recipes

Is Crawfish healthy to eat?  A staple of southern cuisine, crawfish are packed with so many health benefits making them an easy option for a healthy diet. They are an excellent source of high quality protein and they are low in fat and saturated fat.  They are also a good source of B12, niacin, iron, copper and selenium.  Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol.  A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein.  The USDA Dietary Guidelines recommend including more seafood into your diet so crawfish makes a great healthy choice. “Did you know that ounce for ounce, boiled crawfish tails have nearly half the calories of roasted, skinless chicken breast?” says dietitian Molly Kimball.

My Favorite Kid’s Crawfish Boil Set

Of course, you need my Gulf Coast Cookbook for all the healthy Louisiana recipes.  But, one of my favorite gifts I bought the grand-kids was the children’s crawfish boil set.  IT SO CUTE AND WELL MADE!!  They have had so much fun with it.  I know lots of people pick up their boiled crawfish which is fine because you do need the right equipment to boil it at your house.  HERE’S MY TOP CHOICES!

BEST LOUISIANA COOKBOOK                     FUN FOR KIDS                                BOIL IT YOURSELF

 Holly Clegg’s Trim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana Kitchen Lil Bit Kids Crawfish Boil Set Bayou Classic Crawfish Cooker Kit

Tis the Crawfish Season

Crawfish are found in all the southern U.S. states in warm waters during the warm weather season but Louisiana is by far the largest producer of crawfish.  Louisiana produces 90% of crawfish in the United States.  The Louisiana Crawfish season is from late February to mid-May with this time of year the peak season.  Family gatherings and fun parties center around a good crawfish boil.  A one-pot meal with seasoned crawfish, potatoes, corn and boost nutrition with whatever vegetables you want to toss in. Crawfish boils are a popular gastronomical meal perfect for casual entertaining. Figure 3-5 pounds live crawfish for a typical south Louisiana crawfish boil.  Grab a roll of paper towels and cover the table with newspaper and your tablescape is done!

Cooking Tips for Easy Crawfish Recipes

• Purchase bags of Louisiana crawfish tails when in season and freeze to use is recipes year round.
• Crawfish tails are already cooked so may be used in salads or heated recipes.
• Substitute crawfish in any seafood recipe.

Healthy Crawfish Recipes!

I have so many healthy easy Louisiana recipes.  In fact, many of my crawfish healthy recipes are also easy diabetic recipes!  I want to prove you can have great tasting Cajun healthy recipes.  Here’s my diabetic Crawfish Cakes recipe from my Gulf Coast Favorites cookbook.  This Louisiana cookbook has the best recipes ever and easy crawfish recipes!! My healthy Crawfish Dip I have been making since my catering days. I believe in eating healthy and I promise you won’t be able to taste the difference in my Louisiana recipes.  However, it is so much better for you.  Start healthy cooking with me and enjoy all our Louisiana healthy Cajun recipes.

Crawfish Cakes with Horseradish Sauce from Holly Clegg’s trim&TERRIFIC® Gulf Coast Favorites

Move over crab cakes—crawfish adds a new slant to an old classic. Outrageously delicious and diabetic-friendly! I make these crawfish cakes ahead of time and refrigerate.  Or, they also freeze well.

Makes 8 crawfish cakes

1 cup saltine cracker crumbs
1 tablespoon Dijon mustard
2 tablespoons light mayonnaise
1 bunch green onions, chopped
1/3 cup chopped fresh parsley
1/3 cup shredded, reduced-fat sharp Cheddar cheese
1 pound Louisiana crawfish tails, rinsed and drained
Salt and pepper to taste
1 tablespoon olive oil
Flour
Horseradish Sauce (recipe follows)

1. In medium bowl, carefully combine all ingredients except oil and flour.
2. Cover and chill 30 minutes, if time permits. Shape into 8 patties.
3. In large nonstick skillet, heat oil. Lightly dust patties with flour, and cook over medium heat for 3–5 minutes on each side, or until browned.
4. Serve with Horseradish Sauce.

Nutritional information per serving: Calories 149, Calories from fat (%) 6, Fat (g) 6, Saturated Fat (g) 1, Cholesterol (mg) 81, Sodium (mg) 278, Carbohydrate (g) 10, Dietary Fiber (g) 1, Sugars (g) 1, Protein (g) 12 Diabetic Exchanges: 1/2 starch, 2 lean meat

Horseradish Sauce

Quick and easy, this sauce has bite.

1/4 cup nonfat sour cream
2 tablespoons light mayonnaise
1 tablespoon lemon juice
2 tablespoons prepared horseradish
Pinch sugar

1. In bowl, combine all ingredients. Mix well.

Nutritional information per serving: Calories 22, Calories from fat (%) 50, Fat (g) 6, Saturated Fat (g) 0, Cholesterol (mg) 0, Sodium (mg) 48, Carbohydrate (g) 2, Dietary Fiber (g) 0, Sugars (g) 1, Protein (g) 1 Diabetic Exchanges: Free

Get my cookbook for healthy Louisiana recipes!  How cute are these for your next crawfish boil!

 Holly Clegg’s Trim & Terrific Gulf Coast Favorites: Over 250 easy recipes from my Louisiana Kitchen Disposable Boiled Crawfish or Crab Trays with Cup Holder, 10 Count Crawfish Party Bundle for 16: Plates, Napkins and Tablecover

Where To Find Louisiana Crawfish?

If you need help locating live crawfish, here’s the site to find out everything you need to know.  I love creating healthy easy crawfish recipes so truly I am always more interested in the tails.  When crawfish are in season, look for Louisiana crawfish tails and freeze.  Then, you can prepare recipes year round! My Louisiana cookbook is filled with southern and regional Cajun dishes. Most importantly, all the recipes are easy!

The Healthy Cooking Blog | Is Crawfish Healthy? Easy Healthy Crawfish Recipes and Crawfish Nutrition | HollyClegg.com