Grilled Soft-Shell Crab and Pineapple Salad with Watercress

Photo: Karry Hosford

Peppery watercress is tamed by the sweet-tart sauce and the creamy avocado.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 385
  • Calories from fat: 25%
  • Fat: 10.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 5.3g
  • Polyunsaturated fat: 2.1g
  • Protein: 30.2g
  • Carbohydrate: 38.9g
  • Fiber: 5.3g
  • Cholesterol: 1mg
  • Iron: 5.4mg
  • Sodium: 156mg
  • Calcium: 122mg


  • 2 cups pineapple juice
  • 1/4 cup maple syrup
  • 1/4 cup spiced rum (such as Captain Morgan)
  • 1/2 cup plain low-fat yogurt
  • 2 tablespoons white wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 small pineapple, peeled, cored, halved lengthwise, and cut into 12 slices
  • Cooking spray
  • 6 (5 to 6-ounce) soft-shell crabs, cleaned
  • 6 cups baby spinach
  • 4 cups trimmed watercress (about 2 bunches)
  • 2 cups thinly sliced red onion, separated into rings
  • 2 cups diced peeled avocado


  1. Prepare grill.
  2. Combine first 3 ingredients in a large saucepan. Bring to a boil, and cook until reduced to 1/2 cup (about 20 minutes). Cool. Combine one-fourth pineapple juice mixture, yogurt, vinegar, salt, and pepper in a small bowl. Chill dressing.
  3. Place pineapple on grill rack coated with cooking spray, and grill 2 minutes on each side.
  4. Place crab on grill rack coated with cooking spray. Grill 5 minutes; turn and baste frequently with yogurt mixture.
  5. Divide spinach and watercress evenly among 6 plates. Top each serving with 2 pineapple pieces, 1/3 cup onion, 1/3 cup avocado, and 1 crab; drizzle each with 2 tablespoons dressing.
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