Mediterranean Diet Egg Roe Salad

Dive into the vibrant flavors of the Mediterranean with this nutrient-packed Mediterranean Diet Egg Roe Salad. Featuring the rich, briny taste of tarama (egg roe) balanced with a refreshing medley of chopped cucumber, ripe tomatoes, red onion, and bell pepper, this salad is a celebration of wholesome ingredients. A zesty dressing made with extra virgin olive oil, fresh lemon juice, and garlic ties it all together, while fresh parsley, capers, and olives add bursts of flavor with every bite. Served with whole grain bread, this no-cook recipe is a quick, healthy, and satisfying option for a light lunch or as a flavorful side dish. Ideal for seafood lovers and fans of the Mediterranean diet, this 20-minute dish combines irresistible textures and an impressive nutritional profile, perfect for any occasion.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 150 grams egg roe (tarama)
• 80 milliliters extra virgin olive oil
• 40 milliliters fresh lemon juice
• 1 small, finely chopped red onion
• 1 small, diced cucumber
• 2 medium, chopped ripe tomatoes
• 1 red, chopped bell pepper
• 15 grams, chopped fresh parsley
• 80 grams, pitted and sliced olives
• 20 grams capers
• 1 clove, minced garlic
• 0.5 teaspoon black pepper
• 2 slices, for serving whole grain bread

Directions

Step 1

Begin by preparing the salad base. In a large bowl, combine the finely chopped red onion, diced cucumber, chopped tomatoes, and chopped red bell pepper.

Step 2

Add the chopped fresh parsley, sliced olives, and capers to the vegetable mix and gently toss to combine.

Step 3

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, and minced garlic to form a dressing.

Step 4

Season the dressing with black pepper to taste. Remember, the tarama is already salty, so you may not need additional salt.

Step 5

In a separate medium-sized bowl, gently whisk the egg roe (tarama) until it becomes slightly fluffy.

Step 6

Gradually incorporate the prepared dressing into the whipped egg roe, mixing continuously to ensure a smooth, even consistency.

Step 7

Once combined, gently fold the egg roe mixture into the salad base until all ingredients are evenly mixed.

Step 8

Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Step 9

Serve the Mediterranean Egg Roe Salad with slices of whole grain bread, either on the side or as a base for the salad.

Step 10

Enjoy this nutritious and flavorful dish as a light lunch or a side dish to your Mediterranean meals.

Nutrition Facts

Serving size	1021.1 grams (1021.1g)

Amount per serving	% Daily Value*
Calories	1381

Total Fat 110.70g	142%
Saturated Fat 18.50g	93%
Polyunsaturated Fat 1.80g
Cholesterol 465mg	155%
Sodium 3725mg	162%
Total Carbohydrate 74.00g	27%
Dietary Fiber 14.90g	53%
Total Sugars 21.10g
Protein 38.70g	77%

Vitamin D 0IU	0%
Calcium 300mg	23%
Iron 12mg	64%
Potassium 1645mg	35%

*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: 68.8%

Protein: 10.7%

Carbs: 20.5%