Heart-Healthy Taramosalata
Transform your appetizer game with this heart-healthy taramosalata—a lighter, nutritious twist on the traditional Greek dip. Featuring unsalted cod roe (tarama) blended with boiled russet potato, extra-virgin olive oil, fresh lemon juice, and a pop of fresh parsley, this recipe reimagines the rich flavors of classic taramosalata with a focus on better-for-you ingredients. A boost of fiber from the potato replaces the customary bread base, while water or low-sodium vegetable broth ensures a creamy but balanced consistency. Ready in just 25 minutes, this Mediterranean delight is perfect for dipping whole-grain bread or crisp vegetable crudités and makes an excellent addition to heart-healthy snacking or entertaining. Vibrant, zesty, and guilt-free, this omega-rich spread is a must-try for those seeking wholesome yet indulgent flavors.
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Recipe Information
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
- optional whole-grain bread or vegetable crudités (for serving)
Instructions
Boil the russet potato until fully cooked (about 10 minutes), then peel and allow it to cool slightly.
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.
Slowly drizzle in the extra-virgin olive oil while the processor is running, allowing the mixture to emulsify.
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.
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.
Transfer the taramosalata to a serving bowl and garnish with freshly chopped parsley.
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
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 217 mg | 9% | |
| Total Carbohydrate | 56.9 g | 21% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 5.1 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 103 mg | 8% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 844 mg | 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.
