Recipes · French · Seafood
Lobster Thermidor
One serving has 481 kcal and 37 g protein, and at least a fifth of a woman's daily need of copper (246%), selenium (205%), cobalamin (114%), zinc (86%), phosphorus (68%) and pantothenic acid (58%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (317 g)
- Difficulty: Hard
- Diets: Pescatarian, High protein, Low carb
- Contains: alcohol, dairy, gluten, mustard, shellfish
Ingredients
- 160 g Lobster, raw
- 15 g Butter, unsalted
- 8 g Flour, all-purpose
- 80 g Milk, whole
- 20 g Cream, heavy
- 5 g Mustard
- 8 g Spirits
- 20 g Gruyère cheese
- 0.4 g Salt
- 0.1 g Cayenne pepper
Method
- Poach or steam the lobster meat briefly until just cooked, then cut into chunks, reserving the shell halves if you have them for serving.
- Melt the butter, whisk in the flour, then gradually whisk in the milk and cream to make a smooth sauce; simmer 5 minutes.
- Stir in the mustard, cognac and a pinch of cayenne, then fold in the lobster meat.
- Season with the salt, spoon into the lobster shells or a gratin dish, top with the grated cheese, and broil for 4-5 minutes until bubbling and golden.
- Serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 481 kcal | 23% |
| Carbohydrates | 10.9 g | |
| Water | 231 mL | |
| Fiber | 0.44 g | 1% |
| Protein | 36.6 g | 76% |
| Tryptophan | 0.49 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 2.8 g | |
| Methionine | 0.93 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.5 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 29.9 g | |
| Monounsaturated | 8.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 1 g | |
| Saturated | 17.8 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 288 mg | |
| Calcium | 448 mg | 45% |
| Copper | 2.2 mg | 246% |
| Iron | 0.96 mg | 5% |
| Magnesium | 82 mg | 26% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 476 mg | 68% |
| Potassium | 483 mg | 10% |
| Selenium | 113 µg | 205% |
| Sodium | 1,072 mg | |
| Zinc | 6.9 mg | 86% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 58% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 38.4 µg | 10% |
| Cobalamin (vitamin B12) | 2.7 µg | 114% |
| Choline | 134 mg | 32% |
| Vitamin A | 280 µg | 40% |
| Vitamin C | 0.21 mg | 0% |
| Vitamin D (D2 + D3) | 59.8 IU | 10% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 2.6 µg | 3% |
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
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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