Low Fat Tarama
Discover a delightful twist on traditional taramasalata with this Low Fat Tarama recipe, a healthier take on the classic Greek dip. Featuring creamy low-fat Greek yogurt and delicate cured fish roe, this recipe offers all the rich, savory flavors you love with a lighter touch. Perfect for guilt-free snacking or sophisticated appetizers, the dip is whipped to a luscious consistency by blending softened bread, olive oil, and tangy lemon juice. Ready in just 15 minutes, this versatile dish pairs beautifully with pita bread, crisp vegetable sticks, or crunchy crackers. Whether you're entertaining or indulging in a Mediterranean-inspired treat, this chilled, refreshing tarama dip is sure to impress without compromising on flavor or nutrition.
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Recipe Information
Ingredients
- 60 grams tarama (cured fish roe)
- 100 grams stale bread (crusts removed)
- 120 grams low-fat Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon onion (finely grated)
- 2 tablespoons cold water
- 0.5 teaspoons black pepper
Instructions
Soak the stale bread in cold water for 2-3 minutes until softened. Squeeze out the excess moisture thoroughly and set aside.
In a blender or food processor, add the tarama (fish roe), finely grated onion, and lemon juice. Blend until smooth and creamy.
Gradually add the squeezed bread to the blender in small amounts, blending thoroughly between each addition to create a smooth texture.
Once the bread is completely incorporated and the mixture is creamy, drizzle in the olive oil slowly while blending, followed by the cold water.
Add the low-fat Greek yogurt to the blender and blend until well combined. The mixture should be light and fluffy.
Season with black pepper to taste and give one final blend to mix evenly.
Transfer the low-fat tarama to a serving bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled with pita bread, vegetable sticks, or crackers.
Nutrition Facts
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 49 mg | 16% | |
| Sodium | 315 mg | 14% | |
| Total Carbohydrate | 17.4 g | 6% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 4.6 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 50 mg | 4% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 119 mg | 3% | |
*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.
