Stuffed Seafood Salad Rolls

Makes 4 servings.


1 cup lump crabmeat or imitation crabmeat (about 6 oz.)
1 cup cooked baby shrimp (about 6 oz.)
⅓ cup finely diced celery
3 tablespoons light mayonnaise
2 tablespoons low-fat plain yogurt
¼ teaspoon Old Bay seasoning
2 to 3 drops Tabasco sauce
¼ cup chopped green or red onion (optional)
4 sourdough rolls (about 2¼ oz. each)

Stuffed Seafood Salad Rolls


1. In a large bowl, mix together the crab, shrimp, celery, mayonnaise and yogurt. Add the Old Bay seasoning, Tabasco sauce and onion if desired, and mix well.
2. Using a serrated knife, cut near the top third of each of the rolls. Pull out part of the bread from the bottom half of the roll to form a "well." Discard the extra bread. Spoon the seafood salad mixture into each of the rolls.

Nutritional Info (per serving):

Calories 250
Carbohydrate 25g (Sugars 2g)
Total Fat 6g (Saturated Fat 1.5g)
Protein 22g
Fiber 2g
Cholesterol 100mg
Sodium 590mg

Food Exchanges: 3 Lean Meat, 1½ Starch, 1 Fat
Carbohydrate Choices: 1½
Weight Watcher Point Comparison: 5

Additional comments:

My inspiration for this recipe came from the ever-popular crab stands dotted along Fisherman's Wharf in San Francisco where locals and visitors line up for fresh walk-away seafood specialties and sourdough bread. In my version of this local specialty I combine both crab and shrimp with Old Bay seasoning and a couple drops of Tabasco to create a creamy seafood filling stuffed into partially hollowed out sourdough rolls. These are definitely worth lining up for!

Both the crab stand rolls and mine are made with sourdough bread, which has a lower glycemic index (the rate at which food will raise your blood sugar) than other white breads. Unfortunately the crab stand rolls are packed with a lot more than low-fat crab. Each stuffed roll is estimated to contain over 700 calories, 400 of which (or 45 grams) are from fat!

Marlene Koch, RD, is a registered dietitian who has specialized in delicious food and healthy lifestyles for over twenty years. Marlene holds a degree in Nutritional Science from the University of Los Angeles, California. Marlene is a best-selling author of healthy, low-sugar cookbooks. Marlene is a frequent guest on TV, radio and websites such as iVillage and
Read more about Marlene Koch

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