Heart-Healthy Tarama
Elevate your appetizer game with this heart-healthy twist on tarama, a beloved Mediterranean spread traditionally made with smoked fish roe. This recipe replaces heavier ingredients with wholesome alternatives like whole-grain bread, low-fat Greek yogurt, and extra virgin olive oil, creating a creamy and flavorful dip that's perfect for mindful eating. The infusion of low-sodium vegetable broth adds moisture and depth, while a tangy splash of fresh lemon juice brightens every bite. Quick and effortless to prepare, this tarama is ready in just 10 minutes, making it ideal for busy days or last-minute entertaining. Serve it with crunchy vegetable sticks, whole-grain crackers, or toasted pita bread for a nutritious yet indulgent treat your guests won’t forget. Optimize your heart health without sacrificing taste!
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Recipe Information
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
Instructions
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.
Squeeze the excess liquid from the bread and transfer it to a food processor.
Add the smoked cod roe, peeled garlic clove, freshly squeezed lemon juice, and low-fat plain Greek yogurt to the processor.
Pulse the mixture until smooth, scraping down the sides as needed.
With the processor running, slowly drizzle in the extra virgin olive oil. Blend until the mixture becomes creamy and emulsified.
Taste the tarama and season with black pepper to preference. The smoked cod roe is naturally salty, so additional salt is not necessary.
Transfer the tarama to a serving dish and garnish with freshly chopped parsley if desired.
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
Calories |
775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.3 g | 85% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 1054 mg | 46% | |
| Total Carbohydrate | 31.5 g | 11% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 6.1 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 473 mg | 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.
