EatSmarter exclusive recipe

Lobster with Mediterranean Sauce

and Squid Ink Pasta
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Lobster with Mediterranean Sauce

Lobster with Mediterranean Sauce - Succulent lobster is the star in this lighter version of a culinary classic from France

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Health Score:
77 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
496
calories
Calories

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Nutritional values

The delicate meat of this noble crustacean is characterised not least by its extremely high protein content and at the same time low fat content of just under 2 percent.

Lobster à l\'armoricaine" is the original of this noble meal in Brittany, where it is prepared with plenty of cognac and eaten with baguette.

1 serving contains
(Percentage of daily recommendation)
Calorie496 cal.(24 %)
Protein28 g(29 %)
Fat14 g(12 %)
Carbohydrates59 g(39 %)
Sugar added2 g(8 %)
Roughage7.5 g(25 %)
Vitamin A1 mg(125 %)
Vitamin D0.6 μg(3 %)
Vitamin E4.8 mg(40 %)
Vitamin K26.3 μg(44 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆1.5 mg(107 %)
Folate55 μg(18 %)
Pantothenic acid3.2 mg(53 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C24 mg(25 %)
Potassium914 mg(23 %)
Calcium193 mg(19 %)
Magnesium98 mg(33 %)
Iron3.2 mg(21 %)
Iodine153 μg(77 %)
Zinc3.9 mg(49 %)
Saturated fatty acids2 g
Uric acid273 mg
Cholesterol132 mg
Complete sugar9 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small garlic clove
1 shallot
1 carrot (about 100 grams)
1 stalk Celery (about 100 grams)
2 Tbsps olive oil
1 sprig thyme
1 tsp Tomato paste
100 milliliters white wine (or vegetable broth)
200 grams diced Tomatoes (canned)
1 pinch sugar
salt
1 generous pinch Chili powder
½ small bay leaf
1 freshly cooked lobster (about 800 grams)
140 grams black Pasta (such as squid ink tagliatelle or spaghetti)
How healthy are the main ingredients?
TomatoPastaCeleryolive oilTomato pastesugar
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 heavy Large knife, 1 Teaspoon, 1 Tablespoon, 1 shallow Pot (with lid), 1 Wooden spoon, 1 Kitchen shears, 1 Kitchen towel, 1 Pot, 1 Sieve

Preparation steps

1.
Lobster with Mediterranean Sauce preparation step 1

Peel the garlic and shallot and chop very finely. Peel carrots.

2.
Lobster with Mediterranean Sauce preparation step 2

Rinse celery, pat dry and remove any strings. Finely chop carrot and celery.

3.
Lobster with Mediterranean Sauce preparation step 3

Heat the oil in a shallow pot over medium heat. Sauté shallot, garlic, carrot and celery until softened, about 4 minutes.

4.
Lobster with Mediterranean Sauce preparation step 4

Meanwhile, rinse thyme, shake dry, pluck leaves and finely chop. Stir thyme and tomato paste into the vegetables and cook briefly. Add wine (or broth) and bring to a boil.

5.
Lobster with Mediterranean Sauce preparation step 5

Add diced tomatoes to pot and boil until mixture is reduced to about 100 ml (approximately 1/2 cup). Season with the sugar, salt and chili powder and add bay leaf. Cover and cook for about 30 minutes over medium heat.

6.
Lobster with Mediterranean Sauce preparation step 6

Meanwhile, use kitchen shears to cut off the lobster tail, twisting a bit to separate from the body. Cut tail in half lengthwise with a heavy knife, then cut body in half lengthwise. 

7.
Lobster with Mediterranean Sauce preparation step 7

Remove the inedible parts from the lobster body. (Reserve the orange roe for the sauce, if desired.)

8.
Lobster with Mediterranean Sauce preparation step 8

Remove the legs and claws from the body. Cut the legs on the outer sides with kitchen shears and bend apart using a kitchen towel to release the meat.

9.
Lobster with Mediterranean Sauce preparation step 9

Crack the claws in a few places with a heavy knife and detach the meat. Arrange the lobster meat on serving plates.

10.
Lobster with Mediterranean Sauce preparation step 10

Cook pasta in a pot of boiling salted water until al dente according to package instructions. Remove bay leaf from the sauce and season sauce with more salt and chili powder, if desired. Drain pasta and serve with lobster and sauce.

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