Low Sodium Egg Roe Salad
Indulge in the fresh, briny flavors of this Low Sodium Egg Roe Salad, a perfect blend of delicate poached cod roe, crisp vegetables, and a creamy Greek yogurt dressing. Bursting with vibrant cherry tomatoes, crunchy cucumbers, and aromatic dill, this salad is a wholesome and heart-healthy option, with reduced sodium that doesn’t compromise on taste. The tangy lemon juice and hint of garlic in the dressing bring brightness to every bite, while the prep and cook time keeps it quick and easy—ready in just 25 minutes! Whether served as a light lunch, a side dish, or an elegant appetizer, this nutrient-packed salad is sure to impress. Enjoy a guilt-free, flavorful experience with this low sodium twist on a classic egg roe salad!
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Recipe Information
Ingredients
- 200 grams Fresh cod roe
- 150 grams Cherry tomatoes
- 1 large Cucumber
- 0.5 medium Red onion
- 2 tablespoons Fresh dill
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Olive oil
- 0.25 teaspoon Ground black pepper
- 100 grams Low sodium Greek yogurt
- 1 small Garlic clove
Instructions
Start by rinsing the fresh cod roe under cold water. Then, in a medium pot, bring water to a gentle simmer and poach the cod roe for 5 minutes. Remove from water and let it cool completely.
While the roe cools, wash and halve the cherry tomatoes, and set them aside.
Peel and slice the cucumber into thin rounds, and finely dice the red onion.
In a large salad bowl, combine the halved cherry tomatoes, sliced cucumber, and diced red onion.
Once cooled, gently remove the outer membrane from the cod roe, and crumble it into the salad bowl with the vegetables.
In a small mixing bowl, combine the lemon juice, olive oil, and Greek yogurt. Mince the garlic clove and add it to the dressing, mixing well.
Chop the fresh dill finely and add it to the salad bowl.
Pour the dressing over the salad and add the ground black pepper. Toss the salad gently to ensure everything is well combined.
Serve the salad immediately, or cover and refrigerate for up to one hour to allow flavors to meld. Enjoy your low sodium egg roe salad as a light meal or starter.
Nutrition Facts
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 403 mg | 134% | |
| Sodium | 237 mg | 10% | |
| Total Carbohydrate | 37.1 g | 13% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 17.5 g | ||
| Protein | 50.5 g | 101% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 254 mg | 20% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1875 mg | 40% | |
*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.
