It's lobster season! Healthy ways to cook up the crustacean
Summer brings with it so many happy things and fresh lobster is no exception. (If you’re ever in Branford, Conn., stop at Lenny’s for lobster rolls. The best you’ll ever have.) But while lobster is particularly pleasing to the palate, it turns out it’s also good for your body too. According to Rania Batayneh, MPH, author of the forthcoming book “The One One One Diet,” lobster meat is one of the healthiest sources of protein around because it contains less calories, cholesterol and saturated fat per serving than chicken, lean beef, pork and even shrimp. It’s also loaded with omega-3 fatty acids. (Just don’t eat the tomalley, the squishy green substance found in the body cavity, which can contain environmental contaminants.) While lobster is delightful dipped in butter or slathered in mayonnaise, these healthier takes pack just as much flavor, without all the fat. Try them out for yourself, courtesy of chefs Mark Gaier and Clark Frasier of Arrows Restaurant in Ogunquit, Maine and Michele Ragussis, head chef at Pearl Seafood Restaurant and Raw Bar in Rockland, Maine.
Don’t forget your bib!
Arrows Restaurant, Ogunquit, Maine
Green curry sauce
- 1 cup cilantro leaves, washed and picked
- 1/2 cup basil leaves, washed and picked
- 1/4 cup parsley washed and picked
- 1/2 tablespoon peeled and finely chopped fresh ginger
- 3 shallots, peeled and finely chopped
- 1 (8ounce) can unsweetened coconut milk
- 1 Serrano pepper (about 2 teaspoons), stem removed, seeded and finely chopped
- 1/2 cup canola oil
- Juice of 3 large limes (about 6 tablespoons)
- Kosher salt and freshly ground black pepper
- 6 (18 x13 inch) sheets parchment paper
- 1 large zucchini squash (about 6 ounces), julienned and seeds discarded
- 6 (1 1/4 pound) lobsters, boiled and picked
- 1 large summer squash julienned and seeds discarded
- 6 tablespoons unsalted butter, divided
- 1 1/2 teaspoons kosher salt, divided
- Freshly ground black pepper
For the green curry sauce
Place all the ingredients into a blender and blend until smooth. Set aside.
For the lobster
Prepare the paper "bags". Fold one parchment sheet in half, shorter end to shorter end. Using as much of the paper as possible, start at the upper folded edge and cut out a heart shape (as if making a valentine in grade school). Discard the remainder of the paper. Continue for the remaining five bags.
Divide the squash into six portions. Place each portion (about 4 tablespoons) inside the heart on the right side. Add the meat of each lobster on top of the squash. Top each with 1 tablespoon butter, 1/4 teaspoon salt, and a pinch of pepper. Lay the left side of the heart over the right side. Starting at the top of the heart, fold down the edge section by section, crimping down the edges as you go. Continue folding until you reach the bottom and the bag is fully sealed. Place the bags on the cookie sheet in the oven. Bake for 8 minutes and remove from the oven. To serve, cut a hole in the center of the bag about 6 inches across, leaving part of the cut intact to create a flap. Roll back the flap and present the bag at the table. Serve the green curry sauce on the side, or drizzle some on the bag contents at the table or before serving.
Pearl Seafood Restaurant and Raw Bar, Rockland, Maine
- 1 dozen eggs
- 1 (1 ¼-pound) lobster
- 4 tablespoons no-fat plain yogurt
- 2 teaspoons vinegar
- 1/2 ground mustard
- 1 teaspoon fresh chopped chives
- Salt pepper to taste
- 2 stalks celery thinly sliced
- Fresh dill
Cook eggs in boiling water for about 12 minute. Peel and cut in half and let cool. Boil your lobster for 12 minutes, and cool and pick all the meat, then chop it small.
In a mixing bowl, add all ingredients and mix well. Then stuff eggs with mixture and top with paprika and a sprig of dill.