Low Sodium Tarama
Discover the delightful world of Low Sodium Tarama, a healthier twist on the classic Mediterranean dip! Made with creamy unsalted cod roe or carp roe, softened bread, and a touch of fresh lemon juice, this recipe delivers the quintessential savory flavor with significantly less sodium. The dip is expertly blended with extra-virgin olive oil for a smooth, velvety texture, while finely grated red onion adds a subtle yet irresistible zing. Perfect for those watching their sodium intake, this exquisite spread is easy to prepare in just 20 minutes and can be garnished with paprika and parsley for a vibrant finish. Serve this low-sodium delight with fresh veggies, unsalted crackers, or warm pita bread for a heart-smart appetizer that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 100 grams unsalted cod roe or carp roe
- 100 grams stale bread (crust removed)
- 100 milliliters extra-virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 small red onion (finely grated)
- 50 milliliters unsalted hot water
- 1 teaspoon paprika (optional, for garnish)
- 1 sprig fresh parsley (optional, for garnish)
Instructions
Remove the crusts from the stale bread and soak the soft portion in the unsalted hot water. Allow it to soften completely, then squeeze out the excess moisture.
Place the unsalted cod roe or carp roe into a food processor. Pulse a few times to break up the roe and create a smoother texture.
Add the grated red onion to the processor and pulse to combine.
Gradually add the softened bread to the food processor, blending well after each addition, until the mixture starts to form a creamy base.
With the food processor running on low speed, slowly drizzle in the olive oil in a steady stream. This will create a smooth and emulsified mixture.
Add the lemon juice to the processor and blend until the dip is creamy and well combined. Adjust the texture if needed by adding a small amount of unsalted hot water until your preferred consistency is achieved.
Taste the mixture. If desired, you can add a touch more lemon juice for added tang, but avoid adding any salt to keep the recipe low-sodium.
Transfer the tarama to a serving dish, smooth the surface, and garnish with a sprinkle of paprika and a sprig of fresh parsley.
Serve immediately with fresh vegetables, unsalted crackers, or warm pita bread. Refrigerate leftovers in an airtight container for up to 3 days.
Nutrition Facts
Calories |
1300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.8 g | 139% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 598 mg | 26% | |
| Total Carbohydrate | 61.5 g | 22% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 7.3 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 111 mg | 9% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 590 mg | 13% | |
*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.
