Lobster Roll

Lobster Roll

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!

2 servings
Preparation 10 min
Cooking 10 min

270 calories per serving 


Ingredients

2 lobsters, live, or cooked   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 slices gluten-free bread   90 g
1/4 cup mixed greens   7 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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 between 2 slices of wheat-free bread and put the greens over the filling. Season with salt and pepper then enjoy.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

10 g

16 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

80 mg

Sodium

580 mg

24 %

Carbohydrate

19 g

6 %

Fibre

3 g

12 %

Sugars

2 g

Protein

24 g

Vitamin A

15 %

Vitamin C

10 %

Calcium

8 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Fibre, Folacin, Iron, Manganese, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C
Good source of :
Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin E, Vitamin K
Excellent source of :
Copper, Niacin, Selenium, Vitamin B12, Zinc
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Shellfish | Main courses/Entrées | Sandwiches | Diabetes-friendly | Halal | Heart-healthy | Low Saturated Fat | American | Canadian

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