Connie & Ted | Soft-Shell Crab Po-Boy

You shouldn’t be poor when you are eating a soft-shell crab po-boy.  The term is actually “poor boy.” Even if you aren’t a poor boy, you can still enjoy this delicious seafood dish at home where you can control how clean the crab is, the amount of oil that is used, and the sandwich bread.  Who says you cannot enjoy without making sure it’s the best and healthiest version?


  •  2 small loaves of French bread
  • 1 organic egg
  • 1 cup of organic non-fat milk (substitute for almond or soy milk, if necessary)
  • ½ cup cornmeal
  • ½ cup organic all-purpose flour
  • ½ teaspoon cayenne
  •  Kosher salt (to taste)
  •  Organic olive or grapeseed oil
  • 2 large fresh soft-shell crabs (cleaned)
  • Sliced organic tomatoes
  • 1 organic dill pickle


  • Pre-heat oven to 350 degrees.
  • Split the bread in half and remove some of the soft white crumb.
  • Toast bread lightly in oven, about 10 to 15 minutes.
  • Beat egg and milk together in a bowl; combine the cornmeal, flour, cayenne and a large pinch of salt on a plate.
  • Put about 1/4-inch of oil in a deep skillet broad enough to accommodate crabs, and turn heat to medium.
  • When oil is hot, dip the crabs into your milk-egg mixture, then dredge in the cornmeal-flour mixture.
  • Put the crabs in the skillet and adjust the heat so crabs bubble gently but not furiously in oil.
  • When bottom is nicely browned, 3 to 5 minutes, turn crabs and brown other side; crabs will be quite firm when done.
  • Serve on toasted bread.
  • Add sliced tomatoes and pickle.
  • Optional: add organic baked potato chips on the side.