Heart-Healthy Tarama

Indulge in the creamy, savory goodness of *Heart-Healthy Tarama*, a modern, nutrient-packed twist on the classic Mediterranean spread. This lighter version swaps traditional high-sodium elements for wholesome ingredients like low-fat Greek yogurt, whole-grain bread, and low-sodium vegetable broth, while still delivering the signature velvety texture and rich flavor of smoked cod roe. A drizzle of extra virgin olive oil adds heart-healthy fats, while a splash of freshly squeezed lemon juice brightens the flavor profile. Ready in just 10 minutes with no cooking required, this guilt-free dip pairs beautifully with whole-grain crackers, veggie sticks, or toasted pita bread. Perfect for entertaining or as an all-natural snack, this recipe is a must-try for those looking to combine indulgence with mindful eating.

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

Ingredients

• 50 grams smoked cod roe
• 2 slices day-old whole-grain bread
• 60 milliliters low-sodium vegetable broth
• 60 milliliters extra virgin olive oil
• 30 milliliters freshly squeezed lemon juice
• 60 grams low-fat plain Greek yogurt
• 1 medium garlic clove
• 5 grams fresh parsley (optional)
• 1 pinch black pepper

Directions

Step 1

Remove the crusts from the whole-grain bread slices and soak them in the low-sodium vegetable broth for 2-3 minutes, or until softened.

Step 2

Squeeze the excess liquid from the bread and transfer it to a food processor.

Step 3

Add the smoked cod roe, peeled garlic clove, freshly squeezed lemon juice, and low-fat plain Greek yogurt to the processor.

Step 4

Pulse the mixture until smooth, scraping down the sides as needed.

Step 5

With the processor running, slowly drizzle in the extra virgin olive oil. Blend until the mixture becomes creamy and emulsified.

Step 6

Taste the tarama and season with black pepper to preference. The smoked cod roe is naturally salty, so additional salt is not necessary.

Step 7

Transfer the tarama to a serving dish and garnish with freshly chopped parsley if desired.

Step 8

Serve immediately with whole-grain crackers, vegetable sticks, or toasted pita bread. Store leftovers in an airtight container in the fridge for up to 3 days.

Nutrition Facts

Serving size	320.3 grams (320.3g)

Amount per serving	% Daily Value*
Calories	775

Total Fat 66.30g	85%
Saturated Fat 10.60g	53%
Polyunsaturated Fat 0.10g
Cholesterol 106mg	35%
Sodium 1054mg	46%
Total Carbohydrate 31.50g	11%
Dietary Fiber 3.90g	14%
Total Sugars 6.10g
Protein 20.30g	41%

Vitamin D 0IU	0%
Calcium 160mg	12%
Iron 2mg	13%
Potassium 473mg	10%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 74.2%

Protein: 10.1%

Carbs: 15.7%