Low Fat Taramosalata
Delight your taste buds with this light and creamy Low Fat Taramosalata, a modern twist on the traditional Greek spread. This healthier version swaps out excess oil for low-fat plain yogurt, creating a luscious, guilt-free dip bursting with the tangy, savory flavors of tarama (cod roe), fresh lemon juice, and a hint of garlic. Blended with tender boiled potato and soaked bread for a silky-smooth texture, this recipe is ready in just 25 minutes and perfectly suited for dipping vegetable crudités, pairing with whole-grain pita, or spreading on sandwiches. Garnished with fresh parsley for an optional pop of color, this chilled dip is a refreshing addition to any appetizer board or Mediterranean-inspired meal. Perfect for health-conscious food lovers searching for a lower-fat alternative to traditional taramosalata!
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Recipe Information
Ingredients
- 2 pieces white bread slices (crusts removed)
- 2 tablespoons water
- 1 piece potato (medium, boiled and peeled)
- 3 tablespoons tarama (cod roe)
- 2 tablespoons lemon juice
- 2 tablespoons olive oil (extra virgin)
- 2 tablespoons low-fat plain yogurt
- 1 piece garlic clove (small, minced)
- 0.25 teaspoons black pepper (freshly ground)
- 1 tablespoon parsley (optional, for garnish)
Instructions
Start by soaking the bread slices in 2 tablespoons of water until soft, about 2-3 minutes.
Squeeze out excess water from the bread and place it into a food processor.
Add the boiled potato, tarama, lemon juice, olive oil, low-fat yogurt, minced garlic, and black pepper to the food processor with the bread.
Blend the mixture until smooth and creamy. Stop occasionally to scrape down the sides of the processor bowl to ensure even mixing.
Taste the mixture and adjust seasoning or lemon if needed to fit your preference.
Transfer the taramosalata to a bowl and let it rest in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Before serving, stir the taramosalata once, and garnish with fresh parsley if desired.
Serve chilled with fresh vegetable crudités, whole-grain pita bread, or as a spread for sandwiches.
Nutrition Facts
Calories |
610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 812 mg | 35% | |
| Total Carbohydrate | 58.5 g | 21% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 7.1 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 152 mg | 12% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 838 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.
