EatSmarter exclusive recipe

Lobster Soup

with Leeks and Tomatoes
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Lobster Soup

Lobster Soup - A fine appetizer for four or a light main meal for two

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Difficulty:
advanced
Difficulty
Preparation:
1 hr 20 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
139
calories
Calories

Healthy, because

Even smarter

Nutritional values

This gourmet soup is a real treat and nutritious as well. The low-calorie fennel is packed with fiber that keeps you full for a long time, while the lobster provides high-quality protein. 

Fennel generally stays fresh in the refrigerator for several days. 

1 serving contains
(Percentage of daily recommendation)
Calorie139 kcal(7 %)
Protein17 g(17 %)
Fat5 g(4 %)
Carbohydrates1 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.6 mg(43 %)
Folate23 μg(8 %)
Pantothenic acid0.9 mg(15 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C9 mg(9 %)
Potassium244 mg(6 %)
Calcium67 mg(7 %)
Magnesium23 mg(8 %)
Iron1 mg(7 %)
Iodine44 μg(22 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.8 g
Uric acid90 mg
Cholesterol63 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cooked lobster (about 21 ounces)
1 stalk Leeks (about 9 ounces)
11 ounces Fennel bulb
1 garlic
2 tablespoons olive oil
2 Star anise
1 dried chile pepper
3 tablespoons Cognac
½ cup white wine
1 ¼ quarts fish stock
salt
½ teaspoon peppercorns
8 Cherry tomatoes
How healthy are the main ingredients?
Fennel bulbolive oilLeekgarlicsalt
Preparation

Kitchen utensils

2 Pots, 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Cheesecloth, 1 Ladle

Preparation steps

1.
Lobster Soup preparation step 1

Separate lobster tails and claws. Cut tails in half lengthwise with a heavy knife and remove the intestines.

2.
Lobster Soup preparation step 2

Remove the meat from the lobster shell and cut into approximately 1/2-inch pieces.

3.
Lobster Soup preparation step 3

Cut open claws with a knife.

4.
Lobster Soup preparation step 4

Use knife to cut the shell off meat. Cut legs in half horizontally.

5.
Lobster Soup preparation step 5

Rinse meat under cold running water, cover and chill. Chop the shell coarsely.

6.
Lobster Soup preparation step 6

Remove dark green part of leek, cut an approximately 1-inch long piece of the white part, and set it aside.

7.
Lobster Soup preparation step 7

Trim fennel and remaining white part of leek and cut into approximately 1-inch pieces. Peel garlic and cut into thin slices.

8.
Lobster Soup preparation step 8

Heat oil in a large pot. Fry shells over medium heat for 4-5 minutes.

9.
Lobster Soup preparation step 9

Sauté shells, sliced leek, fennel, garlic, star anise and whole chile pepper for 1 minute. Add cognac. Add white wine and fish stock and bring to a boil. Add salt and peppercorns. Cook for about 1 1/2 hours over medium heat.

10.
Lobster Soup preparation step 10

Meanwhile, put cherry tomatoes into boiling water, remove, rinse in cold water and remove skin.

11.
Lobster Soup preparation step 11

Rinse reserved leek portion and cut into quarters, then cut into approximately 1/4-inch pieces. Cook for 30 seconds in boiling salted water, remove, rinse in cold water and drain well.

12.
Lobster Soup preparation step 12

Pour broth through a cheesecloth-lined sieve into another pot.

13.
Lobster Soup preparation step 13

Heat leeks, tomatoes, and lobster in about 3/4 cup of broth. Take out with a slotted spoon and place in preheated soup plates. Fill with very hot lobster broth and serve the lobster soup immediately.