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Lobster Roll

A great lobster roll has two key ingredients: lots of succulent lobster and a soft, toasted whole-grain bun. Inspired by LA's Lobsta Truck (lobstatruck.com), born out of a New England road trip, we've lightened up the mayo schmear but managed to keep all the classic flavor intact.

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lobster roll recipe
Edward Pond

Nutritional Bonus: Ounce for ounce, lobster is lower in fat and calories than boneless, skinless chicken breast (90 calories versus 160 calories in a 3 1/2-oz serving). Better yet, lobster is also rich in omega-3 fatty acids, which help to lower cholesterol and may reduce your risk of heart disease.

Servings
4
Prep Time
15 min
Cook Time
15 min
Duration
30 min

Ingredients

  • 2 tbsp low-fat olive oil mayonnaise
  • 2 tbsp nonfat plain Greek yogurt
  • 1 scallion or green onion, thinly sliced
  • 1 tbsp fresh lemon juice
  • 2 tbsp chopped fresh dill
  • 12 oz cooked and chilled lobster meat, cut into 1/2-inch chunks
  • Sea salt and fresh ground black pepper, to taste
  • 4 whole-wheat top-cut hot dog buns

Preparation

  1. In a large bowl, combine mayonnaise, yogurt, scallion, lemon juice and dill. With a rubber spatula, fold in lobster and season with salt and pepper. Cover and refrigerate until needed. (NOTE: Mixture may be prepared in advance and refrigerated overnight.)
  2. Preheat oven to 400°F. Place buns on a baking sheet and toast for 4 to 6 minutes or until light golden brown. Scoop lobster mixture into buns, dividing evenly. Serve immediately.

Nutrition Information

  • Serving Size 1 roll and 1/2 cup lobster mixture
  • Calories 226
  • Carbohydrate Content 25 g
  • Cholesterol Content 61 mg
  • Fat Content 4.5 g
  • Fiber Content 3 g
  • Protein Content 22 g
  • Saturated Fat Content 1 g
  • Sodium Content 417 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g