Heart-Healthy Taramasalata
Indulge in the creamy, flavorful delight of Heart-Healthy Taramasalata, a lighter twist on the classic Mediterranean spread that's perfect for guilt-free snacking. This nourishing recipe blends smoked cod roe, softened whole-grain bread, low-fat plain Greek yogurt, and extra-virgin olive oil to achieve a smooth and fluffy texture with a hint of tangy brightness from fresh lemon juice. Seasoned with garlic and black pepper, and optionally garnished with parsley and capers, this taramasalata is packed with wholesome ingredients for a health-conscious approach. Ready in just 15 minutes, it pairs beautifully with crisp vegetable sticks or whole-grain pita for a satisfying appetizer or snack. Make-ahead friendly and irresistibly delicious, this heart-healthy dip is a must-try for light Mediterranean-inspired dining!
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Recipe Information
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)
Instructions
Start by soaking the whole-grain bread slices in water for 2-3 minutes to soften them.
Squeeze out the excess water from the soaked bread and set it aside.
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.
Blend the mixture until smooth and creamy, scraping down the sides of the processor as needed.
Add 2 tablespoons of water to adjust the texture, blending again until the mixture has a light and fluffy consistency.
Season with freshly ground black pepper to taste. Blend briefly to incorporate the seasoning.
Transfer the taramasalata to a serving bowl, and garnish with capers and parsley, if desired.
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
Calories |
893 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.0 g | 96% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 166 mg | 55% | |
| Sodium | 1909 mg | 83% | |
| Total Carbohydrate | 31.4 g | 11% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 4.9 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 462 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.
