If you really want to celebrate summer, there’s no better feast than lobster tail cooked over an open flame. The high-protein, muscle building meal needs little else, save for a gut-filling, fibre-rich side or two.
30g: The Protein
Is lobster slightly pricier than chicken breast? Yes, but it tastes infinitely more awesome. One 230-gram lobster tail contains 25 grams of protein.
BUY IT
Check the package or ask the person behind the fish counter for the place of origin: you want cold-water lobster caught off the coast of Victoria or Tasmania (make sure you keep it chilled with a Dometic CoolPro TCX 14 cooler, $269; dometic.com). Lobster tail tends to be more expensive than whole live lobster, but that’s because it’s ready to grill-and-go.
Grilled Lobster with Charred Onions
What You’ll Need
(SERVES 4)
– 1 Tbsp smoked paprika
– 1 tsp garlic powder
– 1 tsp dried oregano
– 1 tsp ground cumin
– 1 tsp sugar
– Dash ground cayenne
– 4 lobster tails (220-280g each), thawed
– 4 bamboo skewers (20cm long), soaked in water
– ¼ cup grape-seed oil
– 1 large Vidalia onion, peeled and sliced into 1cm slices
– Juice from 1 lime
* Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.
METHOD
1. Preheat your grill to medium. In a small bowl, mix the smoked paprika, garlic powder, oregano, cumin, 1 tsp kosher salt, sugar and cayenne. Set aside.
2. Using a chef’s knife, cut about halfway through the centre of each lobster tail lengthwise. Insert
a soaked bamboo skewer lengthwise through the middle of the lobster meat. (This will prevent it from curling on the grill.)
3. Brush the lobster and onions with the grape-seed oil and season with the reserved spice mixture. Place the lobster on the grill, meat side down, and add the onions next to it. Grill everything until slightly charred, 5-6 minutes. Flip it all; continue to grill the onions until tender, about 2 more minutes, and the lobster until just cooked through, about 5 more minutes.
4. In a small bowl, add the onions and lime juice, then season to taste with salt. Serve the onions with the lobster.
Per serving: 1475kJ, 35g protein, 8g carbs (1g fibre), 19g fat
10g: The Fibre
Choose either of these sides to reach the 10-gram fibre threshold you need to stay full until your next 30/10 meal
Broccoli-Quinoa Salad with Sriracha-Buttermilk Dressing
Preheat your grill to high. In a medium bowl, whisk ½ cup buttermilk, 1½ Tbsp grape-seed oil, 1 Tbsp Sriracha, ½ Tbsp lemon juice and ½ tsp rice vinegar. Season to taste. Cook 1 cup quinoa, toss it with 2 Tbsp dressing and allow it to cool. In a separate bowl, toss 2 medium broccoli crowns (cut into large pieces and grilled) with 1 small shallot (thinly sliced), 1 Tbsp capers (chopped) and the remaining dressing. In a serving bowl, add the quinoa and then the broccoli mixture, top everything with 2 Tbsp shredded aged cheddar and serve. (Feeds 4)
Nutrition per serving: 1355kJ, 15g protein, 48g carbs (9g fibre), 10g fat
Grilled Peach-and-Rocket Salad
In a small bowl, combine 1 Tbsp white-wine vinegar, 1 small shallot (minced) and 1 tsp honey. Whisk in 3 Tbsp grape-seed oil and set aside. In a large serving bowl, add 8 cups baby rocket, 3 slices cooked bacon (crumbled into bite-sized pieces), 2 avocados (cubed) and 6 peaches (grilled and quartered). Pour on the vinegar dressing and top with 1 Tbsp Gorgonzola crumbles. (Feeds 4)
Nutrition per serving: 1500kJ, 8g protein, 34g carbs (9g fibre), 24g fat
Lobster Nutrition Facts
There may be no greater indulgence than ripping into a fresh lobster. And rip with confidence, knowing it’s good for you, too (look at that selenium).
Serving size: 3 ounces
Calories: 83
Protein: 17 g
Fat: 1 g
Saturated: 0 g
Monounsaturated: 0 g
Polyunsaturated: 0 g
Carbohydrate: 1 g
Sugar: 0 g
Fiber: 0 g
Key Vitamins and Minerals
Vitamin B12
Amount: 2.6 mcg
Daily Value: 44%
Phosphorus
Amount: 157 mg
Daily Value: 16%
Sodium
Amount: 323 mg
Daily Value: 13%
Zinc
Amount: 2.5 mg
Daily Value: 17%
Copper
Amount: 1.6 mg
Daily Value: 82%
Selenium
Amount: 36.3 mcg
Daily Value: 52%
A version of this article originally appeared in the January 2022 issue of Men’s Health Australia.
