Eating a protein-rich diet is more popular than ever, and a great way to boost your protein consumption is to eat more healthy seafood.

This recipe for lobster with chimichurri from Denver-based chef, Aarika Ortiz, is full of protein, a key macronutrient that helps build and maintain muscle mass.

Oriz specializes in creating multicultural cuisine and teaches international cooking classes.

‘‘Lobster is a fabulous source of protein. There are 16 grams per three ounces. It’s very low in calories, which allows for indulging in butter poaching,’’ Ortiz said.

Lobster is also a good source of zinc and vitamin C.

“Lobster contains vitamins and minerals, including copper, vitamin B12 and my favorite mineral, selenium. Selenium plays an important role in thyroid health, making it an especially valuable nutrient,” she said.

The healthfulness of the food you eat depends largely on cooking methods and ingredients you choose.

In this recipe, Ortiz incorporates fresh ingredients such as lemon — a natural source of vitamin C — garlic, which supports heart and immune health, and tarragon, a delicate herb commonly used in French cuisine.

Ortiz combines tarragon with butter to create a flavorful topping for the lobster.

“While this lobster is poached in butter to add depth of flavor, it is served with a tangy, herb-forward sauce and chimichurri, a classic Latin American sauce,” Ortiz said.

The blend of fresh and rich ingredients makes this dish an excellent choice for a flavorful meal.

Serve the lobster with your favorite mixed greens salad or veggies.

Poached lobster with fresh chimichurri sauce

Ingredients

• 4 lobster tails (6-8 ounces each)
• 1 tablespoon kosher salt
• Fresh cracked black pepper
• 1 lemon, cut into wedges

Preparation

Cut through the top shell of each lobster tail from the open end to the tail fin. You can use kitchen shears. Carefully loosen the meat from the shell while leaving it attached at the tail end.

Gently lift the lobster meat and place it on top of the shell for an elegant presentation. Season lightly with salt and pepper.

Butter poaching liquid

• 1 cup of unsalted butter
• 2 cloves garlic, lightly crushed
• 2 sprigs fresh thyme
• 1 sprig fresh tarragon (optional)
• 1 Tbsp fresh lemon juice

Preparation

1. In a wide sauté pan, melt the butter over low heat.
2. Add garlic, thyme and tarragon.
3. Maintain the butter temperature between 160°F and 180°F. Do not allow it to boil.
4. Add the lobster tails.
5. Gently poach for approximately 5-7 minutes, depending on size, until the lobster is opaque and reaches an internal temperature of 135°F-140°F.
6. Add lemon juice during the final minute of cooking.
7. Remove immediately to prevent overcooking.

Chimichurri sauce

Ingredients

• 2 cloves garlic
• ¼-½ cup olive oil
• 2 tablespoons red wine vinegar
• Juice of lemon to taste
• 1 tablespoon fresh oregano
• ¼ cup fresh parsley
• ¼ tablespoon crushed red pepper
• ½ tablespoon salt
• ¼ tablespoon black pepper

Preparation

Mix all ingredients in a medium bowl and blend using a hand blender (or combine in a blender) until slightly chunky or until it reaches the desired consistency.

Taste for seasoning and adjust as needed.

You can prepare the chimichurri up to 2 days in advance and store it in an airtight container in the refrigerator for about a week. Makes about 1 cup.