Calcutta Lobster in Spinach and Yogurt Sauce

Gluten Free
Health score
44%
Calcutta Lobster in Spinach and Yogurt Sauce
45 min.
4
348kcal

Suggestions


Indulge in the vibrant flavors of Calcutta with this exquisite Lobster in Spinach and Yogurt Sauce. This gluten-free dish is a delightful fusion of spices and fresh ingredients, perfect for a memorable lunch or dinner. Imagine succulent lobster tails, tenderly cooked and enveloped in a creamy, tangy yogurt sauce, enriched with the earthy notes of spinach and the warmth of ginger and garlic.

In just 45 minutes, you can create a culinary masterpiece that serves four, making it an ideal choice for gatherings or a special family meal. The dish is not only visually stunning, with its rich green spinach and bright lobster, but it also boasts a balanced caloric profile, with each serving containing approximately 348 calories. The combination of protein, healthy fats, and carbohydrates ensures a satisfying and nourishing experience.

Pair this delectable lobster dish with fragrant basmati rice, allowing the sauce to soak into the grains for an unforgettable taste sensation. Whether you're a seasoned chef or a cooking enthusiast looking to impress, this recipe will transport your taste buds to the bustling streets of Calcutta, where every bite tells a story of tradition and flavor. Get ready to elevate your dining experience with this unique and delicious main course!

Ingredients

  • 0.5 teaspoon mustard seeds shopping list black
  • servings brown rice white cooked
  • teaspoon coarse salt to taste
  • inch ginger fresh
  • large garlic clove 
  • teaspoons ground coriander 
  • 1.5 pounds lobster tail pieces frozen thawed uncooked
  • medium onion 
  • cup yogurt plain
  • small serrano chiles fresh
  • bunch pkt spinach 
  • tablespoons vegetable oil (see note, beginning of recipe)

Equipment

  • frying pan
  • knife
  • mortar and pestle
  • cleaver

Directions

  1. With a cleaver or large knife halve lobster tails lengthwise. Discard shells and devein tails.
  2. Cut lobster into bite-size pieces.
  3. Discard coarse stems from spinach and chop enough spinach to measure 2 cups. Chop onion and mince garlic. Wearing protective gloves, mince serrano. Peel gingerroot and mince. With a mortar and pestle or in an electric coffee/spice grinder coarsely grind mustard seeds.
  4. In a 10- to 12-inch heavy skillet heat oil over moderate heat until hot but not smoking and cook onion, garlic, serrano, gingerroot, and mustard seeds, stirring, until onion begins to brown.
  5. Add coriander and cook, stirring, 1 minute. Stir in spinach and cook until it begins to wilt, about 30 seconds. Gradually add yogurt, stirring until combined well, and stir in lobster and salt. Simmer mixture gently until lobster is just cooked through, 5 to 6 minutes.
  6. Serve lobster and sauce over rice.

Nutrition Facts

Calories348kcal
Protein18.93%
Fat28.28%
Carbs52.79%

Properties

Glycemic Index
45.44
Glycemic Load
22.13
Inflammation Score
-10
Nutrition Score
34.638695723337%

Flavonoids

Luteolin
0.7mg
Isorhamnetin
1.38mg
Kaempferol
5.61mg
Myricetin
0.35mg
Quercetin
9.25mg

Nutrients percent of daily need

Calories:347.88kcal
17.39%
Fat:11.13g
17.12%
Saturated Fat:2.75g
17.2%
Carbohydrates:46.75g
15.58%
Net Carbohydrates:42.18g
15.34%
Sugar:4.52g
5.02%
Cholesterol:68.45mg
22.82%
Sodium:882.44mg
38.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.76g
33.52%
Vitamin K:423.54µg
403.37%
Vitamin A:8047.98IU
160.96%
Manganese:2.69mg
134.58%
Selenium:34.11µg
48.73%
Folate:189.91µg
47.48%
Copper:0.93mg
46.41%
Magnesium:169.81mg
42.45%
Vitamin C:28.16mg
34.13%
Phosphorus:322.87mg
32.29%
Vitamin B6:0.56mg
27.94%
Potassium:871.37mg
24.9%
Zinc:3.62mg
24.1%
Calcium:234.59mg
23.46%
Vitamin B1:0.32mg
21%
Iron:3.65mg
20.27%
Vitamin E:2.77mg
18.5%
Fiber:4.57g
18.28%
Vitamin B3:3.59mg
17.97%
Vitamin B5:1.75mg
17.54%
Vitamin B2:0.29mg
17.13%
Vitamin B12:0.82µg
13.7%
Source:Epicurious