Monhegan is not complete without lobster

Several years ago, when I was just transitioning into the health and wellness field, I did a few cooking demonstrations. Today, one of my clients emailed asking for a recipe from one of those demonstrations. I pulled out the handout to share the recipe and was inspired to share it broader. This handout had been tucked away for several years and I had forgotten about these simple, delicious recipes AND it’s the perfect time of year to experiment with Maine lobster.

Most often you will see lobster with mayonnaise on white bread or steamed with a side of butter. Although I love these simple pleasures, the following recipes give a little added flavor punch and are refreshing during these hot summer days.

Lobster is a wonderful, low calorie, nutritious food:

1 1/4 pound lobster nutrition information

Calories 135

Carbohydrate .7 g

Protein 32 g

Fat 1.3 g

Cholesterol 142 mg

Good source of B Vitamins, Vitamins A & E, Selenium, Calcium, Phosphorous, Zinc and Potassium


Cast Iron Lobster with Compound Butter


  • 4 oz. butter, softened
  • 3 Tbsp. cilantro minced
  • 4 jalapeno peppers, stemmed, seeded, minced
  • 1 lime, zested
  • 1/4 tsp. garlic powder
  • 2 – 2 lb. lobsters


  • In a small bowl blend the butter, cilantro, jalapeno peppers, garlic powder and lime zest. Set aside.
  • Use a large knife and split the lobsters in half from head to tail
  • Scoop out and discard the yellow-green innards
  • Cut off claws and crack them
  • Place on baking sheet
  • Drizzle with olive oil, salt and pepper
  • Heat a 12″ cast iron pan on medium high heat
  • Place the lobster flesh side down and cook for 5 minutes, turn and spread butter over the inside
  • Cook another 5-10 minutes until the flesh is opaque and cooked through
  • Serve with lime wedges
  • Salt and pepper to taste

Grapefruit Avocado Lobster Salad


  • 1-2 Tbsp. Olive oil
  • 1 grapefruit peeled and segmented
  • 1 avocado, peeled and cubed
  • 1 lobster, steamed and picked out
  • Delicate summer greens

Toss all ingredients in a bowl and serve