Mediterranean Diet Taramasalata
Dive into the vibrant flavors of Mediterranean cuisine with this homemade Taramasalata recipe tailored to fit the Mediterranean diet. This creamy, savory spread combines cod roe (or carp roe) with softened milk-soaked bread and is elevated by extra virgin olive oil, freshly squeezed lemon juice, and a hint of garlic for optional zest. Perfectly whipped for a silky texture, this healthy, protein-rich dip boasts classic yet wholesome ingredients. Quick and easy to prepare in just 20 minutes, Taramasalata is ideal served alongside warm pita bread, crisp vegetable sticks, or crackers. Whether as a party appetizer or a light snack, this authentic and nutrient-rich Mediterranean dish is sure to impress.
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Recipe Information
Ingredients
- 150 grams cod roe (or carp roe)
- 100 grams stale bread (crusts removed)
- 60 milliliters milk
- 200 milliliters extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 clove garlic (optional, minced)
- 30 milliliters water (if needed for consistency)
- 0.5 teaspoons freshly ground black pepper
Instructions
Begin by soaking the stale bread in milk for about 5 minutes, or until it softens. Once softened, gently squeeze out any excess milk and set the bread aside.
In a food processor, add the cod roe (or carp roe) and softened bread. Pulse briefly to combine.
With the food processor running, slowly drizzle in the extra virgin olive oil in a steady stream. This will create a creamy, emulsified texture.
Stop the food processor and add the freshly squeezed lemon juice, minced garlic (if using), and freshly ground black pepper. Blend again until everything is fully incorporated and the dip has a smooth consistency.
Check the texture of the taramasalata; if it seems too thick, add water one tablespoon at a time while blending, until you reach your desired consistency.
Taste the mixture and adjust the seasoning with additional lemon juice or black pepper, if necessary.
Transfer the taramasalata to a serving bowl, garnish with a drizzle of olive oil or a sprinkling of parsley (optional), and serve with warm pita bread, vegetable sticks, or crackers.
Nutrition Facts
Calories |
2123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 200.4 g | 257% | |
| Saturated Fat | 30.4 g | 152% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 2325 mg | 101% | |
| Total Carbohydrate | 58.3 g | 21% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 7.1 g | ||
| Protein | 42.5 g | 85% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 187 mg | 14% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 737 mg | 16% | |
*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.
