Low Fat Taramasalata
Indulge in the creamy, savory delight of Low Fat Taramasalata—a lighter, healthier twist on the traditional Greek dip. This quick and easy recipe combines the bold flavor of smoked cod roe (tarama) with the refreshing tang of low-fat Greek yogurt, creating a perfectly smooth and velvety texture without the extra calories. Soaked stale bread adds body, while a drizzle of extra virgin olive oil ensures a luscious, emulsified finish. Brightened with fresh lemon juice and a hint of garlic, this guilt-free taramasalata pairs beautifully with warm pita bread, crisp vegetable sticks, or crunchy crackers. Ready in just 15 minutes, it’s ideal for entertaining or a light appetizer that’s big on flavor.
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Recipe Information
Ingredients
- 100 grams smoked cod roe (tarama)
- 100 grams stale white bread (crusts removed)
- 60 milliliters water
- 30 milliliters extra virgin olive oil
- 100 grams Greek yogurt (low-fat)
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- 1 pinch black pepper
Instructions
Tear the stale white bread into small pieces and place it in a small bowl. Add the water and allow the bread to soak for 5 minutes.
After soaking, squeeze out any excess water from the bread and place it in a food processor.
To the food processor, add the smoked cod roe (tarama), minced garlic, and lemon juice. Blend until smooth and creamy.
While the processor is running, slowly drizzle in the olive oil to create a silky emulsified mixture.
Next, add the low-fat Greek yogurt and blend again until incorporated. The yogurt will lighten the texture and reduce the overall fat content while maintaining a creamy consistency.
Taste the mixture and adjust the seasoning with black pepper. If needed, you can add a bit more lemon juice to brighten the flavor.
Transfer the Low Fat Taramasalata to a serving bowl and garnish with a drizzle of olive oil or a sprinkle of fresh parsley if desired.
Serve immediately with warm pita bread, crackers, or fresh vegetable sticks. Refrigerate any leftovers in an airtight container for up to 3 days.
Nutrition Facts
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 207 mg | 69% | |
| Sodium | 1737 mg | 76% | |
| Total Carbohydrate | 58.3 g | 21% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 6.8 g | ||
| Protein | 39.0 g | 78% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 216 mg | 17% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 548 mg | 12% | |
*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.
