Believe it or not, the lobster we now know as a delicacy was once considered such a lowly food that it was only fed to servants. Canned lobster was cheaper than canned beans!

This began to change when chefs discovered that cooking lobster live made it more appetizing. The ethical implications of this are a little dubious, but the discovery sure was a delicious one, and lobster can certainly have a place in a healthy diet.

A 100 gram serving of lobster typically contains between 98 to 150 calories, depending on the variety, along with as much as 26 g of protein. It also has as few as 2 g of fat, almost none of which is saturated fat. Lobster is also high in the minerals selenium, which is crucial for proper thyroid function; copper, which is crucial to creating red blood cells; and calcium, which is crucial to bone health.

Lobster can provide you with 88 percent of your daily recommended intake (DRI) of vitamin B12 and up to 28 percent of your DRI of choline. It also contains smaller but not insignificant amounts of nutrients like zinc, phosphorus, magnesium, vitamin E, and omega-3 fatty acid.

On the less positive side, lobster can be high in cholesterol, sodium, and mercury, so you should limit your consumption of to less than six times a month; but who can actually afford that much lobster anyhow? You should also be sure to thaw your frozen lobster in the refrigerator rather than the freezer to avoid any bacteria growth.

You should also beware that the butter and other high-fat sauces that lobster is often served with can turn this lean mean protein machine into a dieter's worst nightmare. If you can't say no to the butter entirely, your best bet is to make your own, but there are plenty of healthy sauces, veggies, and spices you can enjoy your lobster with instead.

The following three recipes pair lobster, respectively, with lycopene-rich tomato sauce rather than fatty-cream-based sauce, light Melba toast rather than refined-sugar rolls, and healthy greens rather than starchy potatoes. So break out those seafood crackers and get cooking!

Lobster Medallions in Tomato Sauce

Yummy lobsters in sauce

These tasty lobster medallions are a great special occasion alternative to your everyday dinner! Estimated nutritional value of 140 calories, 1.5g fat, 146 mg cholesterol, 10g carbohydrates, 2.7g fiber, 21.2g protein, and 5.9 g sugar.

Prep Time
5 minutes
Cook time
15 min
Yield
1 serving (1 protein, 1 vegetable)

Ingredients

  • 100 grams raw lobster tail
  • 2 tomatoes chopped
  • 8 ounces tomato sauce
  • 2 tablespoons lemon juice
  • 1 clove of garlic crushed and minced
  • 1 bay leaf
  • 1/8 teaspoon thyme
  • 1/8 teaspoon fresh chopped tarragon
  • 1 tablespoon minced onion
  • Cayenne pepper to taste
  • Chopped parsley
  • Salt and pepper to taste

Directions
Slice medallions of lobster tail. Weigh out 100 grams raw. Sauté lobster in lemon juice and a little water, then add garlic, onion, tomatoes, tomato sauce, and spices. Simmer for 10-15 minutes and serve.

Phase 3/Maintenance Modifications
Add a drizzle of olive oil or add small cubes of cold unsalted butter and stir in quickly for a richer sauce. Add a splash of white wine or dry sherry and a tablespoon of heavy cream.

Recipe provided by

Baked Stuffed Lobster

Yummy stuffed lobster

Enjoy your lobster the crunchy way with help from some healthy melba toast! Estimated nutritional value of 140 calories, and 1.7 g fat, 146 mg cholesterol, 6.8 g carbohydrates, .7 g fiber, 22.5 g protein, and 1.1 g sugar.

Prep Time
15 minutes
Cook time
20 m
Yield
1 serving (1 protein, 1 Melba toast)

Ingredients

  • 100 grams raw lobster tail
  • 1 serving Melba toast crumbs
  • 1 clove garlic crushed and minced
  • ½ cup vegetable broth or water
  • 1 tablespoon minced onion
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • Paprika to taste
  • Salt and pepper to taste

Directions
Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with Melba mixture and place into baking dish stuffing side up. Pour vegetable broth over the lobster, dust the lobster with more paprika and bake at 350 degrees for approximately 20 minutes. Broil for additional 1-2 minutes to brown. Add salt and pepper to taste and serve with lemon wedges.

Phase 3 Modifications
Add parmesan cheese to the stuffing and serve with melted butter.

Recipe provided by

Lobster Salad

Yummy lobster salad surrounded by delicious salad extras

Up your salad game with this scrumptious lobster recipe! Estimated nutritional value of 95 calories, and 1 g fat, 146 mg cholesterol, .5 g carbohydrates, .1 g fiber, 19.2 g protein, and .4 g sugar.

Prep Time
5 minutes
Cook time
N/A
Yield
1 serving (1 protein, 1 vegetable)

Ingredients

  • 100 grams lobster tail diced
  • Celery, sliced steamed fennel bulb, or tomatoes (optional)
  • 1 tablespoon lemon juice
  • 1 teaspoon apple cider vinegar
  • Pinch of chopped green onion
  • Pinch of tarragon
  • Salt and black pepper to taste
  • Stevia to taste

Directions
Mix lobster, liquid ingredients and spices together and serve over a salad, arugula greens, or with another vegetable.

Phase 3 Modifications
Stir in 1-2 tablespoons mayonnaise or sour cream. You can also add any kind of fresh fruit like grapes, diced apple, or top with stevia caramelized pear slices. Add a small amount of chopped walnuts, almonds, or pine nuts for added crunch.

Recipe provided by

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