Heart-Healthy Taramosalata
Indulge in the creamy, flavorful delight of Heart-Healthy Taramosalata, a Mediterranean-inspired dip that's been reimagined to prioritize health and balance without sacrificing taste. This lightened-up version uses unsalted cod roe (tarama) blended with a boiled russet potato for a velvety base, replacing the traditional bread for a wholesome twist. Extra-virgin olive oil, zesty fresh lemon juice, and a touch of garlic and red onion amp up the flavor, while water or low-sodium vegetable broth keeps it heart-friendly. Perfect as a guilt-free appetizer or snack, this dip pairs beautifully with whole-grain bread or crunchy vegetable crudités. Ready in just 25 minutes, this heart-healthy taramosalata is a quick, crowd-pleasing treat that brings a taste of the Mediterranean to your table!
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Ingredients
- 50 grams unsalted cod roe (tarama)
- 1 medium boiled russet potato, peeled
- 60 milliliters extra-virgin olive oil
- 30 milliliters fresh lemon juice
- 30 milliliters water (or unsalted, low-sodium vegetable broth)
- 1 small garlic clove, minced
- 20 grams red onion, finely chopped
- 5 grams fresh parsley, finely chopped
- 1 pinch black pepper
- 0 optional whole-grain bread or vegetable crudités (for serving)
Directions
Step 1
Boil the russet potato until fully cooked (about 10 minutes), then peel and allow it to cool slightly.
Step 2
In a food processor, add the cod roe, boiled potato, minced garlic, and finely chopped red onion. Blend until the mixture is smooth and cohesive.
Step 3
Slowly drizzle in the extra-virgin olive oil while the processor is running, allowing the mixture to emulsify.
Step 4
Add the fresh lemon juice and water (or vegetable broth), blending again until you achieve a creamy consistency. Adjust the amount of liquid if needed for your desired texture.
Step 5
Season with a pinch of black pepper and taste. If necessary, adjust the seasoning with lemon juice for acidity or a touch more olive oil for richness.
Step 6
Transfer the taramosalata to a serving bowl and garnish with freshly chopped parsley.
Step 7
Serve immediately with whole-grain bread or fresh vegetable crudités, or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
| Serving size | 414.2 grams (414.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 856 |
| Total Fat 64.20g | 82% |
| Saturated Fat 9.50g | 48% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 100mg | 33% |
| Sodium 217mg | 9% |
| Total Carbohydrate 56.90g | 21% |
| Dietary Fiber 6.00g | 21% |
| Total Sugars 5.10g | |
| Protein 18.30g | 37% |
| Vitamin D 100IU | 500% |
| Calcium 103mg | 8% |
| Iron 4mg | 21% |
| Potassium 844mg | 18% |
Source of Calories