Low Calorie Lobster Bánh Mì Sandwich

We recently posted several recipes and a little history on the delicious Bánh Mì Sandwich.Lobster Banh Mi Sandwich According to The Daily Plate there are about 596 calories in a Bánh Mì.  Of course, the calories will vary greatly depending on the recipe and sandwich size.

Here is a low calorie, tasty Lobster Bánh Mì sandwich recipe (inspired by eatingwell.com):

Lobster Bánh Mì Sandwich – Serves Two


  • 1/2 carrot – shredded
  • 6 thin slice cucumber
  • 2/3 tablespoon rice vinegar
  • 2 tablespoon chopped fresh cilantro
  • 3 teaspoon reduced-fat mayonnaise
  • 3 teaspoon low-fat plain yogurt
  • 1/3 teaspoon fish sauce
  • 1 teaspoon lime juice
  • a dash cayenne pepper (add a bit more for extra heat)
  • two 6 inch baguettes
  • 1/2 pound of Maine Lobster (divide into large pieces)
  • 1 scallion, chopped


Stir carrot and vinegar in bowl and allow to marinate during rest of preparation.

In bowl, stir cilantro, mayonnaise, yogurt, fish sauce, lime juice and cayenne.   Spread slightly less than a teaspoon of this sauce on the bottom half of each baguette.  Combine lobster with remaining sauce.  Discard vinegar from carrot and divide carrot on baguettes.  Top with lobster, cucumber and scallions.

According to  GMA.org:

“Nutrition studies show that 3 1/2 ounces of lobster meat (without the butter) contains only 90 calories, compared to 163 calories for the same amount of chicken and 280 calories for sirloin steak.  Lobster also contains omega-3 fatty acids, the “good ” cholesterol that seems to reduce hardening of the arteries and decrease the risk of heart attacks.”

That’s about 100 calories of lobster per sandwich.  Total calories per sandwich just around 300.  Not bad.

Please send your comments regarding our Lobster Bánh Mì sandwich recipe.

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