Recipes · American · Burgers and Sandwiches
Lobster Roll
One serving has 495 kcal and 31 g protein, and at least a fifth of a woman's daily need of copper (234%), selenium (204%), cobalamin (85%), zinc (73%), pantothenic acid (52%) and vitamin K (50%). Ready in 22 minutes.
- Preparation: 10 min
- Cooking: 12 min
- Makes: 1 serving (262 g)
- Difficulty: Medium
- Diets: Pescatarian, High protein
- Contains: celery, dairy, egg, gluten, mustard, shellfish
Ingredients
- 150 g Lobster, raw
- 20 g Mayonnaise
- 15 g Celery, raw
- 5 g Lemon juice
- 10 g Butter, unsalted
- 60 g Hamburger buns
- 0.2 g Black pepper
- 2 g Chives, fresh
Method
- Bring a pot of salted water to a boil and cook the lobster until just cooked through and opaque, about 8-10 minutes, then cool slightly and chop the meat into chunks.
- Toss the lobster meat with the mayonnaise, chopped celery, lemon juice and black pepper.
- Split the roll and butter the outer sides.
- Toast the roll in a skillet over medium heat until golden on both sides.
- Fill the toasted roll generously with the lobster salad and scatter with chives before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 495 kcal | 23% |
| Carbohydrates | 31.2 g | |
| Water | 169 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.33 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.9 g | |
| Methionine | 0.63 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.1 g | |
| Histidine | 0.63 g | |
| Fat | 26.6 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 10.8 g | |
| Docosahexaenoic Acid (DHA) | 0.1 g | |
| Eicosapentaenoic Acid (EPA) | 0.15 g | |
| Omega-6 | 9 g | |
| Saturated | 8.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 220 mg | |
| Calcium | 225 mg | 23% |
| Copper | 2.1 mg | 234% |
| Iron | 2.6 mg | 14% |
| Magnesium | 74.3 mg | 24% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 314 mg | 45% |
| Potassium | 432 mg | 9% |
| Selenium | 112 µg | 204% |
| Sodium | 1,071 mg | |
| Zinc | 5.8 mg | 73% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 2.6 mg | 52% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 81.2 µg | 20% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 124 mg | 29% |
| Vitamin A | 98.2 µg | 14% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 2.9 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 45.2 µg | 50% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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