High Protein Tarama

Elevate your appetizer game with this reinvented "High Protein Tarama" recipe, a modern spin on the classic Greek dip. Packed with bold flavors and a nutrient-dense twist, this velvety spread features smoked cod roe blended with high-protein Greek yogurt and silken tofu, creating a lighter yet indulgent consistency. Stale whole-grain bread adds structure, while a splash of fresh lemon juice and a hint of red onion deliver zing and depth. The addition of extra virgin olive oil ensures a luxuriously creamy finish that’s perfect for dipping or spreading. Ready in just 20 minutes with no cooking required, this protein-rich tarama will become your go-to for healthy snacking or stylish entertaining. Pair it with fresh veggies, whole-grain crackers, or pita bread for a Mediterranean-inspired delight everyone will love!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 100 grams smoked cod roe
• 150 grams Greek yogurt (high-protein, no fat)
• 100 grams silken tofu
• 50 milliliters extra virgin olive oil
• 30 milliliters lemon juice (freshly squeezed)
• 50 grams red onion
• 2 slices whole-grain bread (stale, crusts removed)
• 30 milliliters water
• 1 clove garlic (optional, finely minced)
• 1 pinch black pepper

Directions

Step 1

Prepare your ingredients by peeling and weighing the red onion, removing the crusts from the stale bread, and mincing the garlic (if using).

Step 2

Soak the slices of stale bread in water for 3-5 minutes until fully saturated, then squeeze out the excess water and set the bread aside.

Step 3

In a high-speed blender or food processor, combine the smoked cod roe, Greek yogurt, silken tofu, soaked bread, red onion, lemon juice, and garlic if using.

Step 4

Blend the mixture on medium speed, gradually streaming in the olive oil to emulsify, ensuring the mixture becomes creamy and smooth. Scrape down the sides of the blender as needed.

Step 5

Taste the mixture and adjust seasoning with freshly cracked black pepper and additional lemon juice if desired. Avoid adding salt, as the smoked cod roe is naturally salty.

Step 6

Transfer the high-protein tarama to a serving bowl or an airtight container. Let it chill in the fridge for at least 30 minutes to allow the flavors to meld.

Step 7

Serve the tarama as a dip with fresh vegetable sticks, whole-grain crackers, or pita bread, or use it as a spread for sandwiches or wraps. Enjoy!

Nutrition Facts

Serving size	573.8 grams (573.8g)

Amount per serving	% Daily Value*
Calories	947

Total Fat 65.50g	84%
Saturated Fat 10.60g	53%
Polyunsaturated Fat 0.00g
Cholesterol 205mg	68%
Sodium 1871mg	81%
Total Carbohydrate 47.30g	17%
Dietary Fiber 5.20g	19%
Total Sugars 9.40g
Protein 48.40g	97%

Vitamin D 0IU	0%
Calcium 592mg	46%
Iron 4mg	23%
Potassium 862mg	18%

*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: 60.6%

Protein: 19.9%

Carbs: 19.5%