Dive into the culinary delights of the Federated States of Micronesia with our succulent lobster, renowned for its sweet and tender meat. Sourced from the pristine waters of Micronesia's archipelago, these lobsters are a delicacy cherished by locals and travelers alike. Whether grilled to perfection, stir-fried with local herbs and spices, or served in a traditional coconut-based broth, each bite offers a taste of the vibrant flavors of this Pacific paradise. Indulge in the freshness and richness of Federated States of Micronesia Lobster, a true treasure of the ocean.

Ingredients:

• 2 lobsters (about 1 1/2 pounds each), cleaned and halved
• 2 tablespoons coconut oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 thumb-sized piece of ginger, grated
• 2 tomatoes, diced
• 1 cup coconut milk
• 2 cups seafood or vegetable broth
• 1 tablespoon fish sauce (optional)
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped (for garnish)
• Lime wedges (for serving)
• Cooked rice or crusty bread (for serving)

Instructions:

1- Heat coconut oil in a large pot or deep skillet over medium heat. Add chopped onions and cook until softened, about 2-3 minutes.

2- Stir in minced garlic and grated ginger, cooking for another minute until fragrant.

3- Add diced tomatoes to the pot and cook until they start to break down, releasing their juices.

4- Pour in coconut milk and seafood or vegetable broth. Bring the mixture to a simmer.

5- Once the broth is simmering, add the lobster halves to the pot, shell side down. Cover and cook for about 5-7 minutes, or until the lobster meat is opaque and cooked through.

6- Season the broth with fish sauce (if using), salt, and pepper to taste. Adjust seasoning according to your preference.

7- Remove the lobster halves from the broth and transfer them to serving plates.

8- Ladle the coconut broth over the lobster halves, making sure to include plenty of the flavorful tomato and onion mixture.

9- Garnish with chopped cilantro or parsley for a fresh herbal flavor.

10- Serve the Federated States of Micronesia Lobster in Coconut Broth hot, accompanied by lime wedges and your choice of cooked rice or crusty bread.

Enjoy this delightful dish that highlights the rich flavors of Micronesia's lobster along with the creamy coconut broth infused with aromatic spices!

Nutritional Values:

Lobster (per 100g):

• Calories: 89 kcal
• Protein: 17.5g
• Fat: 1.1g
• Carbohydrates: 0g
• Cholesterol: 72mg
• Sodium: 274mg
• Potassium: 275mg

benefits Rich in protein, low in fat, and a good source of vitamins and minerals such as potassium and phosphorus. Lobster is also high in selenium, which is important for thyroid function and helps protect cells from damage.

Coconut Milk (per 100ml, canned, unsweetened):

• Calories: 230 kcal
• Protein: 2.3g
• Fat: 24g
• Carbohydrates: 2.7g
• Fiber: 0.3g
• Sugars: 1.7g
• Calcium: 16mg
• Iron: 2.4mg
• Magnesium: 26mg
• Phosphorus: 20mg
• Potassium: 263mg
• Sodium: 15mg
• Zinc: 0.2mg

benefitsProvides healthy fats, particularly medium-chain triglycerides (MCTs), which can support weight loss and improve brain function. It also contains lauric acid, which has antimicrobial properties, and minerals like manganese and copper.

Coconut Oil (per tablespoon):

• Calories: 121 kcal
• Fat: 13.5g
• Saturated Fat: 11.2g
• Monounsaturated Fat: 0.8g
• Polyunsaturated Fat: 0.2g
• Vitamin E: 1.1mg
• Vitamin K: 0.1µg

benefits Contains medium-chain fatty acids that can boost metabolism and promote weight loss. It's also beneficial for heart health, as it may improve cholesterol levels and reduce the risk of heart disease.

Onion (per 100g):

• Calories: 40 kcal
• Protein: 1.1g
• Fat: 0.1g
• Carbohydrates: 9.3g
• Fiber: 1.7g
• Sugars: 4.7g
• Vitamin C: 7.4mg
• Vitamin B6: 0.1mg
• Folate: 19µg
• Potassium: 146mg

benefitsRich in antioxidants, particularly quercetin, which has anti-inflammatory and anti-cancer properties. Onions also contain prebiotic fibers that promote gut health and support digestion.

Tomatoes (per 100g):

• Calories: 18 kcal
• Protein: 0.9g
• Fat: 0.2g
• Carbohydrates: 3.9g
• Fiber: 1.2g
• Sugars: 2.6g
• Vitamin A: 833IU
• Vitamin C: 13.7mg
• Vitamin K: 7.9µg
• Potassium: 237mg

benefitsPacked with vitamins C and K, as well as antioxidants like lycopene, which may reduce the risk of certain cancers and protect against heart disease. Tomatoes are also low in calories and high in water content, making them hydrating and good for weight management.

Fish Sauce (per tablespoon):

• Calories: 6 kcal
• Protein: 0.9g
• Fat: 0g
• Carbohydrates: 0.6g
• Sodium: 974mg

benefitsWhile high in sodium, fish sauce adds depth of flavor to dishes with its umami taste. It also contains small amounts of protein and minerals like calcium and phosphorus.

Please note that these values are approximate and may vary based on factors such as brand, preparation methods, and specific ingredients used.