High Protein Tarama
Elevate your dip game with this creamy and nutritious High Protein Tarama, a modern twist on the classic Mediterranean favorite. Packed with high-protein ingredients like silken tofu and fat-free Greek yogurt, this recipe combines smoked cod roe, fresh lemon juice, and rich olive oil for a luxurious texture and bold flavor. The inclusion of soaked whole-grain bread ensures a perfectly smooth consistency, while red onion adds a subtle punch. Ready in just 20 minutes with no cooking required, this protein-rich spread is perfect as a dip for fresh veggies, crackers, or pita bread, and doubles as a flavorful sandwich spread. Impress your guests with a wholesome, guilt-free dish that’s gluten-free and bursting with Mediterranean flair!
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Recipe Information
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
Instructions
Prepare your ingredients by peeling and weighing the red onion, removing the crusts from the stale bread, and mincing the garlic (if using).
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.
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.
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.
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.
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.
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
Calories |
947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.5 g | 84% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 205 mg | 68% | |
| Sodium | 1871 mg | 81% | |
| Total Carbohydrate | 47.3 g | 17% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 9.4 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 592 mg | 46% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 862 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.
