Heart-Healthy Taramasalata

Delight in the creamy, savory goodness of Heart-Healthy Taramasalata, a modern take on the classic Mediterranean dip that prioritizes flavor and wellness. Featuring smoked cod roe as the star ingredient, this recipe swaps traditional components for nourishing alternatives like whole-grain bread and low-fat plain Greek yogurt, making it a lighter, heart-smart option. Enhanced with fresh lemon juice, a hint of garlic, and silky extra-virgin olive oil, this dip achieves a perfectly smooth and fluffy texture in just minutes. Serve it with crisp vegetable sticks or whole-grain pita for a satisfying, guilt-free appetizer or snack. Not only quick and easy to prepare, this taramasalata is also beautifully garnished with capers and parsley for a burst of color and flavor. Perfect for health-conscious foodies who love Mediterranean cuisine, this recipe is a must-try!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 80 grams smoked cod roe
• 2 slices whole-grain bread (crusts removed)
• 60 milliliters extra-virgin olive oil
• 60 grams low-fat plain Greek yogurt
• 2 tablespoons fresh lemon juice
• 1 clove garlic clove (finely minced)
• 2 tablespoons water
• 0.25 teaspoons freshly ground black pepper
• 1 tablespoon capers (optional, for garnish)
• 1 tablespoon fresh parsley (optional, for garnish)

Directions

Step 1

Start by soaking the whole-grain bread slices in water for 2-3 minutes to soften them.

Step 2

Squeeze out the excess water from the soaked bread and set it aside.

Step 3

In a food processor, add the smoked cod roe, softened bread, extra-virgin olive oil, low-fat plain Greek yogurt, fresh lemon juice, and minced garlic.

Step 4

Blend the mixture until smooth and creamy, scraping down the sides of the processor as needed.

Step 5

Add 2 tablespoons of water to adjust the texture, blending again until the mixture has a light and fluffy consistency.

Step 6

Season with freshly ground black pepper to taste. Blend briefly to incorporate the seasoning.

Step 7

Transfer the taramasalata to a serving bowl, and garnish with capers and parsley, if desired.

Step 8

Serve immediately with fresh vegetable sticks (like cucumber, carrot, and celery) or whole-grain pita as a dip. Alternatively, store in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	332.7 grams (332.7g)

Amount per serving	% Daily Value*
Calories	893

Total Fat 75.00g	96%
Saturated Fat 11.90g	60%
Polyunsaturated Fat 0.10g
Cholesterol 166mg	55%
Sodium 1909mg	83%
Total Carbohydrate 31.40g	11%
Dietary Fiber 4.90g	18%
Total Sugars 4.90g
Protein 27.10g	54%

Vitamin D 0IU	0%
Calcium 153mg	12%
Iron 3mg	16%
Potassium 463mg	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: 74.3%

Protein: 11.9%

Carbs: 13.8%