Lobster, Ginger & Scallion Stir-Fry

Andrea Nguyen, renowned author, and cooking teacher, makes a mild stock for the stir-fry with the lobster shells. Freeze the leftover stock for up to a month and use it to make soup. If you don't have a wok, fry the lobster in a medium saucepan and make the stir-fry in a large skillet. Lobster is a nutrient dense seafood, rich in selenium, zinc, choline, and vitamin B12. It’s also rich in omega-3 fatty acids and lean protein while being low in mercury. Interestingly, lobster is lower calorie and higher in protein than shrimp. Snow peas are a rich source of fiber, vitamins A &C.

Makes: 4 servings
Time to cook: 50 minutes

Ingredients

· 6 uncooked lobster tails (1 1/2-1 3/4 pounds total), thawed if frozen

· 2 1/4-inch-thick slices fresh ginger, smashed, plus one 1 1/2-inch knob, peeled and finely chopped

· ½ small onion, sliced

· 1 cup water

· ⅓ cup chopped peeled Fuji apple or 1/8 ounce Chinese yellow rock sugar

· 1 teaspoon kosher salt, divided

· ⅓ cup cornstarch plus 1 1/2 teaspoons, divided

· ⅛ teaspoon ground white pepper

· 1 ½ cups canola oil plus 2 tablespoons, divided

· 1 tablespoon Shaoxing rice wine or dry sherry

· 1 ½ teaspoons reduced-sodium tamari or soy sauce

· 2 medium scallions, cut into 2-inch sections, white and green parts separated

· 2 cups large snow peas, trimmed

Cooking Instructions

1. Twist and pull off the round tail fins from each lobster tail to release the flesh at the base. With the shell's curved side down, use kitchen shears to cut through the stiff white shell pieces and opaque white membrane. Flip the tail on its side and apply pressure to crack the shell. Pull out the lobster meat and set aside in the refrigerator. Reserve the lobster shells.

2. Cook ginger slices and onion in a large pot over medium heat, stirring, until fragrant, 1 to 2 minutes. Add the lobster shells and cook, stirring, until bright orange, 2 to 3 minutes. Add water, apple (or sugar) and 1/2 teaspoon salt. Bring to a simmer. Cook, uncovered, for 45 minutes. Strain the stock through a fine-mesh sieve. Discard the solids. Measure out 1/2 cup for the stir-fry (reserve the remainder for another use).

3. Combine 1/3 cup cornstarch, white pepper, and the remaining 1/2 teaspoon salt in a shallow dish. Cut each lobster tail crosswise into 5 pieces. Add to the cornstarch mixture and toss to coat.

4. Pour 1 1/2 cups oil into a large flat-bottom wok. Heat over medium-high heat to 375°F. In 2 or 3 batches, fry the lobster pieces, using a slotted spoon to agitate them and coat with hot oil. Fry until delicately crisp but not brown, 1 to 3 minutes. Transfer to a paper-towel-lined plate to drain. (Return the oil to 375° between batches.) Let the oil cool for5 minutes then carefully pour it into a pot (discard the oil after cooling).Wash and dry the wok.

5. Whisk the reserved 1/2 cup lobster stock, rice wine (or sherry), tamari (or soy sauce) and the remaining 1 1/2 teaspoons cornstarch in a small bowl. Heat the wok over high heat. Add the remaining 2 tablespoons oil, scallion whites and the chopped ginger; cook, stirring, until aromatic, about 30 seconds. Add snow peas and cook, stirring, until glistening, about 15 seconds. Return the lobster to the pan. Cook to heat through, 1 to 2 minutes.

6. Stir the lobster stock mixture, then pour it into the wok. Stir to combine. When the mixture begins to bubble, add scallion greens. Cook until the greens are barely wilted, about 15 seconds, then remove from heat. Serve immediately.

Nutrition per serving – 1 cup
475 calories; 24 grams fat; 2 grams saturated fat; 20 grams carbohydrates; 42 grams protein; 1 gram fiber; 2 grams sugar; 709 milligrams sodium

Recipe by Andrea Nguyen, Eatingwell.com  

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