3 Simple lobster dishes

It's lobster season! So why not indulge in It's lobster season! So why not indulge in a lobster, mango and avocado salad. (July 2013) Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition. ...

TIP How much meat you get from a cooked lobster ranges from about 18 to 24 percent. Two 1 1/4-pound softer- shelled lobsters yield about 7 ounces.


LOBSTER MANGO AVOCADO SALAD

2 ripe avocados

1 lime, cut in half

1 1/3 cups (about 7 ounces) chopped cooked lobster meat

1 mango, diced

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1 tablespoon lime juice

1 tablespoon plus 1 teaspoon extra-virgin olive oil

1 tablespoon cilantro, chopped

1. Cut avocados in half and remove pits. Scoop out interior of each half, leaving a 1/4-inch- thick wall all the way around. Rub top of wall with a cut lime and set aside. Chop scooped out avocado into 1/4-inch pieces.

2. Toss the chopped avocado, lobster, mango, lime juice, oil and cilantro together in a bowl. Taste and add salt, if desired.

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3. Serve in scooped-out avocado halves. Makes 4 servings.

Nutrition for each serving 301 calories, 13 g protein, 22 g carbohydrates, 8 g fiber, 20 g fat, 3 g saturated fat, 197 mg sodium


SMOKY SUMMER LOBSTER DIP

8 ounces Neufch√Ętel cream cheese, softened to room temperature

1/4 cup plain nonfat yogurt

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1 tablespoon lemon juice

2 tablespoons very finely minced onion

1/4 teaspoon smoked paprika

1/4 teaspoon Dijon mustard

1 1/3 cups (about 7 ounces) chopped lobster meat (1/4-inch pieces)

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1. Combine the cream cheese, yogurt, lemon juice, onion, paprika and mustard in a food processor or blender and process until soft and smooth. Add 1 tablespoon water or milk to thin, if desired.

2. Stir in the lobster meat and refrigerate until serving. Makes 8 servings.

Nutrition for each serving 100 calories, 8 g protein, 2 g carbohydrate, 0 fiber, 7 g fat, 4 g saturated fat, 197 mg sodium


CURRIED LOBSTER SALAD

Serve over lightly dressed arugula or mixed greens.

1/8 teaspoon curry

1 tablespoon lemon juice

1/4 cup canola mayonnaise

1 tablespoon chopped basil

2 2/3 cups (about 14 ounces) chopped lobster meat

2 ribs celery, chopped

1/4 cup chopped scallion

Salt to taste

Dissolve the curry in lemon juice; stir in the mayonnaise, basil, lobster, celery and scallions. Add salt to taste. Makes 4 servings.

Nutrition for each serving 201 calories, 20 g protein, 3 g carbohydrates, 0 g fiber, 12 g fat, 1 g saturated fat, 495 mg sodium

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