Low Fat Tarama
Indulge in the creamy, savory delight of Low-Fat Tarama, a lighter twist on the classic Mediterranean dip. This recipe features the irresistible umami of cured fish roe paired with the tangy freshness of lemon juice and the smooth richness of low-fat Greek yogurt. Enhanced by the subtle sweetness of finely grated onion, this healthier tarama achieves its signature fluffy texture with softened stale bread and a touch of olive oil, balanced perfectly with a hint of black pepper. Ready in just 15 minutes and requiring no cooking, this dip is perfect for entertaining or a quick snack. Serve it chilled alongside pita bread, fresh vegetable sticks, or crisp crackers for a crowd-pleasing appetizer that’s as nutritious as it is flavorful. Whether you're hosting or just treating yourself, this low-fat tarama is a guilt-free way to enjoy one of Greece’s most iconic dishes.
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Ingredients
- 60 grams tarama (cured fish roe)
- 100 grams stale bread (crusts removed)
- 120 grams low-fat Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon onion (finely grated)
- 2 tablespoons cold water
- 0.5 teaspoons black pepper
Directions
Step 1
Soak the stale bread in cold water for 2-3 minutes until softened. Squeeze out the excess moisture thoroughly and set aside.
Step 2
In a blender or food processor, add the tarama (fish roe), finely grated onion, and lemon juice. Blend until smooth and creamy.
Step 3
Gradually add the squeezed bread to the blender in small amounts, blending thoroughly between each addition to create a smooth texture.
Step 4
Once the bread is completely incorporated and the mixture is creamy, drizzle in the olive oil slowly while blending, followed by the cold water.
Step 5
Add the low-fat Greek yogurt to the blender and blend until well combined. The mixture should be light and fluffy.
Step 6
Season with black pepper to taste and give one final blend to mix evenly.
Step 7
Transfer the low-fat tarama to a serving bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
Step 8
Serve chilled with pita bread, vegetable sticks, or crackers.
Nutrition Facts
| Serving size | (383.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 780.2 |
| Total Fat 43.5g | 0% |
| Saturated Fat 8.8g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 194.4mg | 0% |
| Sodium 1262.7mg | 0% |
| Total Carbohydrate 69.6g | 0% |
| Dietary Fiber 5.2g | 0% |
| Total Sugars 18.2g | |
| Protein 31.0g | 0% |
| Vitamin D 163.2IU | 0% |
| Calcium 202.1mg | 0% |
| Iron 2.9mg | 0% |
| Potassium 475.7mg | 0% |
Source of Calories