Canada Nova Scotian Lobster Rolls are an iconic seafood dish celebrated for their fresh, succulent lobster meat paired with a creamy, zesty dressing. This beloved East Coast classic features tender lobster chunks mixed with a mayonnaise-based sauce, a hint of lemon, and Dijon mustard, all served in a soft, buttery roll that's lightly toasted for added texture. Ideal for summer gatherings or as a luxurious treat, these rolls offer a perfect balance of rich flavors and simplicity.
Originating from the coastal regions of Nova Scotia, this dish highlights the region's rich maritime heritage and abundant lobster fisheries. The lobster roll has become a staple in Canadian cuisine, showcasing the local lobster’s natural sweetness and tender texture. The dish reflects Nova Scotia's tradition of celebrating fresh, high-quality seafood with minimal fuss. Its popularity has spread across Canada and beyond, becoming a favorite for seafood enthusiasts everywhere.
Ingredients:
1. 1-1.5 pounds cooked lobster meat
2. 1/2 cup mayonnaise
3. 2 tablespoons freshly squeezed lemon juice
4. 1 tablespoon Dijon mustard
5. 1/4 cup finely chopped celery
6. 1/4 cup finely chopped scallions (white and green parts)
7. Salt and freshly ground black pepper to taste
8. 4 soft rolls, split and lightly toasted
9. 2 tablespoons unsalted butter, melted
10. Fresh parsley leaves for garnish
Method:
1. Prepare Lobster Meat:
- If using whole lobsters, steam them for 8-10 minutes per pound until bright red and cooked. Alternatively, use pre-cooked lobster meat from seafood markets.
2. Chop Lobster:
- Remove lobster meat from shells and chop into bite-sized pieces.
3. Make Dressing:
- In a bowl, whisk together mayonnaise, lemon juice, and Dijon mustard until smooth.
4. Combine Ingredients:
- Add chopped celery and scallions to the dressing and mix well.
5. Add Lobster:
- Gently fold in the lobster meat until evenly coated. Season with salt and pepper.
6. Prepare Rolls:
- Brush the inside of the rolls with melted butter and toast lightly.
7. Assemble Rolls:
- Spoon the lobster mixture into the rolls and garnish with fresh parsley.
8. Serve:
- Enjoy immediately for the best flavor and texture.
Notes:
- Adjust the amount of mayonnaise and lemon juice to your taste preference.
- Ensure lobster meat is not overcooked to avoid a tough texture.
- For extra richness, consider adding a small amount of melted butter to the lobster mixture.
Lobster is a lean protein and low in fat, making it a healthy option. However, the mayonnaise and butter add extra fat and calories. Opt for reduced-fat mayonnaise and use less butter for a lighter version. Enjoy this indulgent dish in moderation as part of a balanced diet.
Nutrition Value:
1. 1-1.5 pounds cooked lobster meat
- Calories: 150-225 (per 3 oz)
- Carbohydrates: 0 g
- Protein: 31-45 g
- Fat: 1-2 g
- Sodium: 290-435 mg
- Cholesterol: 80-120 mg
- Vitamins: High in B12
- Minerals: Rich in selenium, zinc, and phosphorus
- Nutritional Benefit: Lobster meat is an excellent source of high-quality protein and essential minerals like selenium and zinc, which support immune function and metabolism.
2. 1/2 cup mayonnaise
- Calories: 360
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 40 g
- Sodium: 360 mg
- Cholesterol: 60 mg
- Vitamins: Vitamin E (from oils used)
- Minerals: None significant
- Nutritional Benefit: Mayonnaise provides fat and calories, which contribute to energy intake. It also adds flavor and moisture to the lobster filling.
3. 2 tablespoons freshly squeezed lemon juice
- Calories: 8
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C
- Minerals: Contains potassium
- Nutritional Benefit: Lemon juice adds a zesty flavor and is rich in Vitamin C, which supports immune health and enhances iron absorption.
4. 1 tablespoon Dijon mustard
- Calories: 15
- Carbohydrates: 0.6 g
- Protein: 0.8 g
- Fat: 0.8 g
- Sodium: 110 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of Vitamin C
- Minerals: Contains manganese
- Nutritional Benefit: Dijon mustard adds flavor with minimal calories and fat, and provides small amounts of antioxidants and minerals.
5. 1/4 cup finely chopped celery
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 32 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Potassium
- Nutritional Benefit: Celery is low in calories and provides fiber, vitamins, and minerals, which support digestion and overall health.
6. 1/4 cup finely chopped scallions (white and green parts)
- Calories: 10
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 8 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K, Vitamin C
- Minerals: Calcium, potassium
- Nutritional Benefit: Scallions add flavor with minimal calories and provide antioxidants, vitamins, and minerals that support overall health.
7. Salt and freshly ground black pepper to taste
- Salt:
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2,300 mg (per teaspoon)
- Cholesterol: 0 mg
- Black Pepper:
- Calories: 6 (per teaspoon)
- Carbohydrates: 1.5 g
- Protein: 0.2 g
- Fat: 0.1 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Nutritional Benefit: Salt enhances flavor but should be used in moderation due to high sodium content. Black pepper provides a bit of flavor and small amounts of vitamins and minerals.
8. 4 soft rolls, split and lightly toasted
- Calories: 1,200 (approx. 300 each)
- Carbohydrates: 240 g
- Protein: 24 g
- Fat: 32 g
- Sodium: 800 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of B vitamins
- Minerals: Iron
- Nutritional Benefit: Rolls provide carbohydrates for energy and can be a source of dietary fiber and iron, depending on the type of bread used.
9. 2 tablespoons unsalted butter, melted
- Calories: 200
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 22 g
- Sodium: 2 mg
- Cholesterol: 60 mg
- Vitamins: Vitamin A
- Minerals: None significant
- Nutritional Benefit: Butter adds richness and flavor, but is high in fat and cholesterol. It provides Vitamin A, which is important for vision and immune function.
10. Fresh parsley leaves for garnish
- Calories: 1 (per tablespoon)
- Carbohydrates: 0.2 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin K, Vitamin C
- Minerals: Iron, calcium
- Nutritional Benefit: Parsley adds a burst of freshness and provides vitamins and minerals that support overall health, including Vitamin K for blood clotting and bone health.
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