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Lobster Roll

2 Reviews
100% would make this recipe again

This is a staple summer meal throughout New England and the Maritime provinces, with plenty of variations, depending on the location and the restaurant: Make your own!

Preparation : 10 min Cooking : 10 min
470 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

2 lobsters, live 1 kg
4 tsp lemon juice, freshly squeezed 1/2 lemon
4 tsp mayonnaise 20 mL
2 tsp ketchup 10 mL
1/2 stalk celery, thinly sliced 35 g
1 radishes, thinly sliced 16 g
2 panino rolls 200 g
1/4 cup mixed greens 7 g
salt [optional]
ground pepper to taste [optional]

Before you start

A mandolin will make slicing the radish and celery easier.

Method

  1. Remove the elastic bands from the claws and plunge one lobster, head-first, into a large pot of salted boiling water, with the tail tucked underneath (to avoid being splashed by the tail). Loosely cover the pot and cook the lobsters over moderately high heat until the shell turns red. From the time the water comes to a boil again, plan to cook 5 min for a 500 g lobster (add 1 min for each additional 100 g). Transfer the lobsters with tongs to a sink to drain and cool. Obviously, this step is skipped if starting with a cooked lobster.
  2. When the lobsters are cool enough to handle, twist off the claws and crack them, then remove the meat. Halve the lobsters lengthwise with a large knife or poultry shears, beginning from the tail end, then remove the tail meat. Cut all the lobster meat into bite-size pieces then set them aside.
  3. In a bowl, stir together the lemon juice, mayonnaise, and ketchup until well blended. Mix in the celery and radish, then lightly mix in the lobster so it just gets coated without falling apart.
  4. Stuff the lobster filling into the rolls and put the greens over the filling. Season with salt and pepper then enjoy.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

470

Fat

12 g

19 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

80 mg

Sodium

1010 mg

42 %

Carbohydrate

57 g

19 %

Fibre

3 g

11 %

Sugars

4 g

Protein

32 g

Vitamin A

16 %

Vitamin C

12 %

Calcium

16 %

Iron

28 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 3 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre, Omega-6, Vitamin B6, Vitamin C
Good source of  :
Calcium, Pantothenic Acid, Vitamin A, Vitamin E, Vitamin K
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 0
Meat and Alternatives 2 ½
Fats 1 ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Shellfish | Sandwiches | Main courses/Entrées | High Iron | Halal | Low Saturated Fat | High Calcium | Canadian | American