unsalted butter clam juice heavy cream lobster meat egg (large)
vegetarian
(?)
Not vegetarian due to:
clam juice egg (large)
pescatarian
paleo
(?)
Not paleo due to:
all-purpose flour baking powder shortening
This recipe has no customizations.
Nutrition to Balance
This recipe has Calories as 102%, Fat (total lipid) as 166%, Fiber as 86.7%, Protein as 114% and Sodium as 451% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 31.2% of RDA
• Calories: 102% of RDA
• Carbs: 71.3% of RDA
• Fat (total lipid): 166% of RDA
• Fiber: 86.7% of RDA
• Fructose: 8.2% of RDA
• Protein: 114% of RDA
• Sodium: 451% of RDA
• Sugar: 61.5% of RDA
• Vitamin A (IU): 234% of RDA
• Vitamin B6: 98.0% of RDA
• Vitamin C: 81.8% of RDA
• Iron: 93.6% of RDA
• Magnesium: 98.0% of RDA
• Manganese: 29.1% of RDA
• Niacin: 176% of RDA
• Potassium: 56.2% of RDA
• Zinc: 122% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE CREAM MIXTURE
1.
Sautee the onions and fennel with butter in large sauté pan on medium heat until the onions are translucent, 10-15 minutes.
2.
Add the 1/2 cup flour and cook on low heat for 3 more minutes, stirring occasionally.
3.
Slowly add clam juice, Pernod and 1 1/2 tsp salt and simmer for 5 minutes.
4.
Add the heavy cream.
5.
Place the lobster meat, frozen peas, roasted pearl onions, and parsley in a bowl.
6.
Pour the cream mixture over the lobster mixture and check seasonings. Set aside.
PREPARING THE CRUST
7.
Mix the 3 cups flour, 1 1/2 tsp salt and baking powder in a food processor fitted with a metal blade.
8.
Add the shortening and butter and pulse until the fat is the size of peas.
9.
With the food processor on, add the ice water and process only enough to moisten the dough and have it come together.
10.
Dump the dough on a floured surface and knead into a ball. Wrap the dough in plastic and allow it to rest for 30 minutes in the refrigerator.
ASSEMBLING/COOKING
11.
Preheat the oven to 375 degrees F.
12.
Divide the dough into 5 equal portions and roll out each portion to approximately 1⁄4 inch thick.
13.
Fill 5 small ramekins with equal amounts of the lobster mixture, and top with the crust.
14.
Crimp the crusts to the sides of the ramekins and brush with egg wash. Make 3 or 4 slashes in the top of the crush.
15.
Bake for 20-25 minutes, until top is golden brown and the filling is bubbling hot.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 2054
Protein 128 g
Carbohydrates 196 g
Iron 17.7 mg
Fiber 24.3 g
Calcium 312 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
