Mediterranean Diet Egg Roe Salad
Indulge in the rich and vibrant flavors of the Mediterranean Diet Egg Roe Salad, a delightful dish that combines the creamy, briny essence of tarama (egg roe) with the fresh crunch of garden vegetables. This Mediterranean-inspired recipe features a nutrient-packed medley of diced cucumbers, ripe tomatoes, red bell pepper, and briny capers, all tossed in a zesty lemon-garlic dressing. A touch of parsley adds a fresh herbal note, while olives and a hint of black pepper round out the savory profile. Served with hearty whole-grain bread, this light yet satisfying salad is perfect as a nutrient-rich lunch or an elegant side dish. Packed with healthy fats from extra virgin olive oil and antioxidants from fresh vegetables, this recipe is a true celebration of Mediterranean cuisine and fits perfectly into a wholesome, healthy lifestyle.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 150 grams egg roe (tarama)
- 80 milliliters extra virgin olive oil
- 40 milliliters fresh lemon juice
- 1 small, finely chopped red onion
- 1 small, diced cucumber
- 2 medium, chopped ripe tomatoes
- 1 red, chopped bell pepper
- 15 grams, chopped fresh parsley
- 80 grams, pitted and sliced olives
- 20 grams capers
- 1 clove, minced garlic
- 0.5 teaspoon black pepper
- 2 slices, for serving whole grain bread
Instructions
Begin by preparing the salad base. In a large bowl, combine the finely chopped red onion, diced cucumber, chopped tomatoes, and chopped red bell pepper.
Add the chopped fresh parsley, sliced olives, and capers to the vegetable mix and gently toss to combine.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, and minced garlic to form a dressing.
Season the dressing with black pepper to taste. Remember, the tarama is already salty, so you may not need additional salt.
In a separate medium-sized bowl, gently whisk the egg roe (tarama) until it becomes slightly fluffy.
Gradually incorporate the prepared dressing into the whipped egg roe, mixing continuously to ensure a smooth, even consistency.
Once combined, gently fold the egg roe mixture into the salad base until all ingredients are evenly mixed.
Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.
Serve the Mediterranean Egg Roe Salad with slices of whole grain bread, either on the side or as a base for the salad.
Enjoy this nutritious and flavorful dish as a light lunch or a side dish to your Mediterranean meals.
Nutrition Facts
Calories |
1380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.7 g | 142% | |
| Saturated Fat | 18.5 g | 92% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 465 mg | 155% | |
| Sodium | 3725 mg | 162% | |
| Total Carbohydrate | 74.0 g | 27% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 21.1 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 300 mg | 23% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 1645 mg | 35% | |
*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.
