Low Sodium Taramasalata
Discover the vibrant flavors of Mediterranean cuisine with this Low Sodium Taramasalata, a health-conscious twist on the classic Greek dip. Made with unsalted or low-sodium fish roe, fresh lemon juice, and creamy olive oil, this recipe balances indulgence and heart-health in perfect harmony. Stale bread soaked in water provides the base for a light yet velvety texture, while a hint of garlic and optional black pepper create layers of nuanced flavor. For extra creaminess, aquafaba takes this dip to the next level without adding salt or fat. Simple to prepare in just 20 minutes, this dish is perfect served chilled alongside fresh veggies, unsalted pita, or crackers for a nutritious and flavorful appetizer. A must-try for those seeking lower-sodium options without sacrificing taste!
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Recipe Information
Ingredients
- 100 grams unsalted or low-sodium fish roe (cod or carp)
- 100 grams stale bread, crusts removed
- 150 ml water (for soaking bread)
- 2 tablespoons fresh lemon juice
- 150 ml extra virgin olive oil
- 1 clove garlic, minced
- 2 tablespoons unsalted chickpea liquid (aquafaba, optional for creaminess)
- 0.25 teaspoons black pepper (optional, to taste)
Instructions
1. Soak the stale bread in water for 5 minutes to rehydrate it. Once fully soaked, squeeze out any excess water and set aside.
2. In a food processor, combine the fish roe, soaked bread, and minced garlic. Blend until a smooth paste forms.
3. Add the lemon juice and blend again. Slowly drizzle in the olive oil while the food processor is running to create a creamy emulsion.
4. If the mixture is too thick, add the unsalted chickpea liquid (aquafaba) 1 tablespoon at a time, blending after each addition, until you achieve your desired consistency.
5. Taste the taramasalata and season with black pepper to enhance the flavor, if desired.
6. Transfer the mixture to a serving bowl, cover, and refrigerate for at least 30 minutes to allow the flavors to meld together.
7. Serve chilled with fresh vegetables, unsalted pita bread, or crackers as a dip or spread.
Nutrition Facts
Calories |
1628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 150.0 g | 192% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 557 mg | 24% | |
| Total Carbohydrate | 55.9 g | 20% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 4.3 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 12.5 mcg | 62% | |
| Calcium | 99 mg | 8% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 494 mg | 11% | |
*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.
