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Lobster Facts | Nutritional Information | Cooking Tips
Lobster Facts
The hard shell lobster is often called the "King of Seafood," and is the pride of Atlantic Canada. This crustacean has a long body and five sets of legs, including two large front claws, one of which is large, flat and heavy while the other is smaller and thinner. The body and tail and claws are hard-shelled. Live lobsters range in colour from brownish-rust to greenish-brown; all lobster shells turn bright orangey-red when cooked. The white flesh is pleasantly firm and dense with a rich, savory flavour. Live lobsters should be active and their tails should curl, not dangle, beneath them.
Just remember these general lobster handling tips to keep your fresh lobster in delicious condition.
- Handle with care and be gentle
- Keep refrigerated to keep the lobsters cold
- Keep wet, with damp sea water soaked newspaper
- Pick up by the body, not the claws or the tail
You can keep cooked lobsters in your refrigerator for 5-7 days.
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Nutritional Information
Lobster is one of the healthiest and leanest proteins available. It contains less cholesterol, calories, and saturated fats than lean beef, pork, shrimp or even the light meat of chicken (Of course, that doesn't include your butter). Pound for pound, it is a healthy eating choice.
| Nutritional Information (per 100 g of steamed meat) |
| Energy |
98 cal |
| Protein |
20.57 g |
| Fat |
0.6 g |
| Cholesterol |
72 mg |
| Carbohydrates |
1.3 g |
| Minerals |
1.6 g |
| Sodium |
380 mg |
| Potassium |
352 mg |
| Calcium |
61 mg |
That’s not all … Lobster is a good source of protein and omega-3 fatty acids, which are proven to reduce hardening of the arteries and risk of heart disease.
Lobster is also high in:
- Amino acids
- Potassium and magnesium
- Vitamin A, B12, B6, B3 (niacin) and B2 (riboflavin),
- Calcium and phosphorous, Iron, zinc.
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Cooking Tips
Traditional Boiled Lobster
Pour at least 1/2 gallon (2 liters) of water into a very large pot. Mix in 1/4 cup of sea salt per gallon of water (or 2 tbsp of salt per liter of water). If desired, a flavorful court bouillon may be prepared by adding any combination of carrots, onions, parsley, celery, seasonings, and white wine, vinegar or lemon juice. Just use whatever you have on hand. Bring the salted water to a rolling boil. Carefully drop in the lobsters, one at a time, headfirst into the rapidly boiling water. Return the water to a boil. THEN start timing. To avoid overcooking only similarly sized lobsters should be cooked together. If there are various sizes in the pot, base the cooking time on the largest lobster being cooked.
Steamed Lobster
Steaming requires more cooking time than boiling, but the results are delicious, and the little bit of extra time is always worth the wait! Put about 2 inches of sea water or salted fresh water in the bottom of a large pot. Bring the water to a rolling boil. Grasp the lobsters just behind the claws, and put the live lobsters in the pot, one at a time. Return the water to a boil. THEN start timing. Allow 18 minutes for a 1 pound lobster and 20 minutes for a 1.5 pound lobster.
How Do I Know When The Lobster Is Cooked?
Lobsters will turn their characteristic bright red color well before the meat is thoroughly cooked inside. Follow these easy tips to ensure that the lobster is cooked:
- Tug on an antennae or pull off one of the small walking legs. They both will come off easily when the lobster is done.
- The meat inside the lobster will be firm, white and opaque. The tomalley, which fills much of the body cavity, will be greenishyellow.
- The roe in female lobsters will be bright orange-red and firm. If it is a dark greenish-black, with an oily tar-like consistency, the lobster is under cooked.
- The internal temperature will be 180ºF (80ºC)
Final Preparations
Be careful not to overcook the lobster. Moderate overcooking causes toughening of the meat, shrinkage and loss of flavor; while extreme overcooking may cause the meat to fall apart or become mushy. If the lobsters will not be eaten right away, they must be cooled quickly in ice-water. Drain the chilled lobsters, cover and keep refrigerated.
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