Pan-seared crab cakes with minimal filler, served over peppery arugula with a lemon-Dijon vinaigrette. Light, elegant, and zinc-rich.
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Gently mix crab meat with beaten egg, Dijon mustard, chopped parsley, and a pinch of salt.
Form into 4 cakes, handling gently to keep them loose.
Heat olive oil in a non-stick skillet over medium heat.
Cook crab cakes 3-4 minutes per side until golden and crisp.
Toss arugula with olive oil, lemon juice, and a little Dijon for the vinaigrette.
Plate arugula salad and top with crab cakes.
Garnish with lemon wedges and serve immediately.
Zinc competes with copper and calcium for the same transporter. Take with a meal moderate in those minerals and rich in protein for steadier uptake.
1-2 Brazil nuts/day usually covers selenium. If this meal already contains seafood, eggs, or organ meats, a supplement may be unnecessary.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.