with Mixed Greens
(Percentage of daily recommendation)
|Calorie||509 kcal||(24 %)||more|
|Protein||39 g||(40 %)||more|
|Fat||27 g||(23 %)||more|
|Carbohydrates||24 g||(16 %)||more|
|Sugar added||0 g||(0 %)||more|
|Roughage||9.5 g||(32 %)||more|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0 μg||(0 %)||more|
|Vitamin E||11.8 mg||(98 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||10.1 mg||(84 %)|
|Vitamin B₆||2 mg||(167 %)|
|Folate||76 μg||(25 %)||more|
|Pantothenic acid||2.7 mg||(45 %)|
|Biotin||13.1 μg||(29 %)||more|
|Vitamin B₁₂||1.7 μg||(57 %)||more|
|Vitamin C||186 mg||(196 %)|
|Potassium||924 mg||(23 %)||more|
|Calcium||188 mg||(19 %)||more|
|Magnesium||86 mg||(29 %)||more|
|Iron||4.6 mg||(31 %)||more|
|Iodine||128 μg||(64 %)||more|
|Zinc||3.6 mg||(51 %)||more|
|Saturated fatty acids||4.1 g|
|Uric acid||255 mg|
Cut yellow bell peppers into quarters, remove seeds and place skin-side up on a baking sheet. Place under an oven broiler until skin is black and blistered.
Put peppers in a bowl and cover with a plate. Let steam for 10 minutes. Rinse and dry parsley, pluck leaves and chop finely. Rinse and dry orange. Grate 1 teaspoon orange zest. Remove skin from peppers and cut into strips lengthwise.
Split lobster lengthwise with a large knife.
Remove giblets, rinse cavity and drain well.
Break off and crack the claws.
Place the claw meat and lobster halves meat side up on a baking sheet. Season with salt and pepper.
In a bowl, combine breadcrumbs, 1 1/2 tablespoons olive oil, orange zest and chopped parsley. Season with salt and pepper. Spread mixture on the lobster tails.
Rinse baby greens and spin dry. Rinse and dry herbs and pluck leaves.
Squeeze lemon and add juice to tarragon mustard. Season with salt and pepper and whisk in the remaining oil. Set aside.
Bake lobster in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F/convection 350°F) about 12 minutes. At the end of cooking time toss the greens with the lemon dressing and place onto serving plates. Top with yellow peppers. Take lobster from the oven and serve alongside the salad.