Cooking note: (C=0g), (P=0g) and (F=0g) indicate the total carbohydrates, total protein & total fiber in grams for the ingredient listed. This recipe has about 13 grams of carbohydrates, 30 grams of protein and 3 grams of fiber per serving.
2 (1 1/4 to 1 1/2 pound) hard-shelled lobsters (C=3.8g) (P=60g) 2 tablespoons sweet red pepper oil (C=1g) 2 tablespoons finely diced garlic (C=2g) 2 teaspoons ground fennel seed (2.2g) 1 large fennel bulb, roots trimmed, outer tough leaves removed, quartered then thinly sliced across the grain (C=12.6g) (P=2.2g) (F=5.4g) 2 tablespoons freshly squeezed lemon juice (C=2.6g) Sea salt (C=0g) Pinch cayenne (C=.5g) 1 tablespoon grated lemon rind (C=1g) 1 cup baby arugula leaves (C=.8g) 1/4 cup green fennel fronds (C=.4g)
To prepare lobster: Choose a stockpot, large enough to comfortably accommodate the lobsters, and fill to 3/4 capacity with water. Cover and bring to simmer over high heat. Add salt. Add the lobsters, cover and return to boil, starting the cooking time at this point. Cook the lobsters about 6 minutes per pound (about 8 minutes for the 1 1/4 pounders and 10 minutes for the 1 1/2 pounders). Carefully remove lobsters with tongs and transfer to a colander to drain. Allow to cool to room temperature about 30 minutes before cutting.
Split the lobsters in half lengthwise. Extract the meat from the tail, claws and arms or knuckles. Keep the lobster meat in large pieces or cut into bite-size chunks as you prefer.
To prepare salad: Meanwhile, in a large nonstick skillet, heat red pepper oil over medium-low heat. Add the garlic and fennel seed, slowly cooking until tender and translucent, about 5 minutes. Add the shaved fennel, cooking until softened but still al dente, a little firm to the bite, about 5 minutes. Add lemon juice and lobster meat, cooking until reduced to coat the fennel. Remove from the heat. Season with salt and cayenne to taste. Add the lemon rind and arugula leaves, tossing to combine.
To serve: Divide and artistically mound the salad in the center of plate. Top with the fennel greens and serve.
Makes 2 main courses.
Per serving: 308 calories; 15 g fat (2 g saturated fat; 44 percent calories from fat); 13 g carbohydrates; 100 mg cholesterol; 884 mg sodium; 30 protein; 3g fiber.
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