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lobster thermidor

Lighter Lobster & Shrimp Thermidor

A healthier version of the classic French Lobster Thermidor, easy to make at home!
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Dinner
Cuisine Coastal, French
Servings 4
Calories 297 kcal

Ingredients
  

  • 3 cups water
  • 4 large lobster tails
  • 2 cups fat-free milk
  • 1 tsp olive oil
  • 1 large shallot chopped
  • 3 tbsp dry sherry
  • 1 lb raw shrimp peeled and deveined
  • 1 1/2 tbsp all-purpose flour
  • 1/4 tsp ground black pepper
  • 2 tbsp chopped fresh basil
  • 1/4 tsp salt
  • cooking spray
  • 3/4 cup shredded reduced-fat Swiss cheese
  • 2/3 cup panko Japanese breadcrumbs
  • 2 tsp unsalted butter

Instructions
 

  • Bring 3 cups of water to boil in a stockpot and place a vegetable steamer or rack on the bottom of the pot.
  • Add the lobster tails, cover, and steam until done (about 8 minutes).
  • Cook lobster tails to room temperature, remove meat from tails, and chop into small pieces. Then, cover and chill.
  • Place lobster shells in a large zip-lock bag and coarsely crush shells (using a meat mallet or rolling pin).
  • Combine the shells and milk in a small sauce pan over medium heat. Bring to a simmer and cook for 5 minutes. (Do not let it boil.)
  • Strain the mixture into a bowl and discard the solids. Set this mixture aside.
  • Preheat the oven to 450F. Then, heat oil in large non-stick skillet over medium-high heat. Add the shallots and saute until soft (about 2 minutes). Then, stir in the sherry and cook for an additional minute.
  • Combine the reserved milk, flour, and black pepper and whisk until smooth.
  • Add milk mixture and shrimp to pan and bring to a boil. Cook until thickened (about 1 minute), stirring constantly.
  • Stir in the basil and cook for an additional minute.
  • Add the lobster meat and salt, stirring to combine.
  • Cook until liquid has thickened a bit more (about 2 minutes). Then divide the mixture evenly among 4 small gratin dishes coated with cooking spray.
  • Melt the butter. Then, combine the cheese, panko, and melted butter in a small bowl.
  • Sprinkle 1/4 of the cheese mixture on top of each gratin.
  • Bake at 450F until topping is browned (about 10-12 minutes).
  • Serve over rice and enjoy!

Nutrition

Calories: 297kcalCarbohydrates: 19gProtein: 38gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 238mgSodium: 1243mgPotassium: 525mgFiber: 1gSugar: 8gVitamin A: 603IUVitamin C: 1mgCalcium: 489mgIron: 1mg
Keyword lobster, shrimp, thermidor
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