Lobster Rolls, Lightened Up

by in Meal Makeovers, July 15, 2011
lobster roll
Ellie Krieger's lightened-up lobster roll.

Gobs of mayo and butter can wreck this summertime goodie. Lighten up your favorite recipe and dive in!

Nutrition Facts
Restaurant offerings for lobster rolls range from 600 to 1440 calories and 34 to 98 grams of fat per serving! Lobster certainly isn’t the problem: 3 ounces of cooked lobster meat contains 83 calories, 1 gram of fat and 17 grams of protein. It also packs in 44 percent of the daily requirement of vitamin B12 and more than 50 percent of the mineral (and antioxidant) selenium.

Shellfish like lobster does contain a fair amount of cholesterol: a 3-ounce portion has 20 percent of the daily recommendation. But since shellfish like lobster and shrimp are low in saturated fat, they can still be incorporated into a heart-healthy diet.

So if lobster isn’t to blame, what is? Heaps of mayo and butter are to thank for the skyrocketing calorie counts.

Mayo vs. Butter

Whether you prefer lobster prepared with creamy mayonnaise or silky butter, too much fat can weigh down your meal. Neither choice of fat needs to be completely off limits. Keep in mind that 1 tablespoon of mayo has 90 calories and 10 grams of fat while the same amount of butter has 100 calories, 11 grams of fat and 6 times more cholesterol than mayonnaise!

If mayo is your poison, cut down on the calories and fat by using 50% less than the recipe calls for or switch to a low fat version (get the low-down on light mayo options). Try blending mayonnaise with nonfat plain Greek yogurt to cut the fat but maintain a creamy texture.

For butter lovers, skip the side portions of melted butter and saute the lobster meat ahead of time in a more reasonable amount of butter. Then ramp up the flavor with fresh lemon juice (see recipe below).

Lightened-Up Lobster Rolls
Serves: 4

3 tablespoons unsalted butter
1 pound cooked lobster meat (cut into bite-sized pieces)
¼ teaspoon kosher salt
Freshly ground black pepper
Juice of ½ lemon
4 hot dog buns
Nonstick cooking spray
Lemon wedges for serving

Melt butter in a skillet and add lobster meat; season with salt, pepper and lemon juice and saute until lobster is just warm. Meanwhile, heat a small nonstick skillet over medium heat and coat with cooking spray. Gently split open hot dog buns. Place buns in skillet (open side facing down) and toast slightly. Fill toasted buns with lobster mixture and serve with lemon wedges.

Nutrition Info Per Serving (1 roll)
Calories: 289
Total Fat: 11 grams
Saturated Fat: 6 grams
Total Carbohydrate: 22 grams
Protein: 25 grams
Sodium: 842 milligrams
Cholesterol: 188 milligrams
Fiber: 0 grams

Cooking Tip: Cooking for someone that avoids shellfish? They don’t have to miss out – make a “lobster roll” using a firm and mild white fish like tilapia or halibut.

More recipes to try:
Ellie’s Lobster Roll (in photo above)
Lobster Salad in Endive
Halibut Lobster Roll with Green Goddess Slaw

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

You Might Also Like:

More posts from .

Similar Posts

How to Build a Better Chicken Pot Pie

Order this classic dish at a restaurant and you’re in for a 900-calorie meal (that’s without appetizers or dessert!). Opt for frozen and you won...

Comments (1,146)

  1. Online material…

    [...] Find out much more here [...]…

  2. The Birch of the Shadow…

    I believe there may possibly be a number of duplicates, but an exceedingly handy list! I’ve tweeted this. Quite a few thanks for sharing!…

  3. Woman of Alien…

    Perfect do the job you’ve got performed, this great site is admittedly cool with excellent info. Time is God’s means of retaining every thing from going on without delay….

  4. tani kurier says:

    OK…

    very nice publish, i definitely love this website, carry on it…

  5. Souls in the Waves…

    Very good Early morning, I just stopped in to visit your website and thought I’d say I liked myself….

  6. webverzeichnis…

    i would not have in effect witout a doubt after assumed same as now on this page at you personally over a copy on a page anylonger in support of a number of years so. Even my buddy Gregor is excited for good and probably has felt on greetings dear to c…

  7. Souls in the Waves…

    Very good Morning, I just stopped in to visit your internet site and imagined I would say I enjoyed myself….

  8. Woman of Alien…

    Excellent get the job done you’ve got carried out, this web site is absolutely neat with excellent info. Time is God’s way of holding all the things from going on without delay….

  9. ephedrine says:

    Woman of Alien…

    Ideal work you might have carried out, this page is really cool with amazing data. Time is God’s means of retaining everything from going on without delay….

  10. pwd poppers says:

    Gems from the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>