Low Fat Taramasalata
Indulge in the creamy, tangy delight of Low Fat Taramasalata, a healthier twist on the classic Greek dip that's perfect for guilt-free snacking or entertaining. This lightened recipe keeps all the rich, savory flavor of traditional taramasalata by combining smoked cod roe (tarama) with a luscious blend of low-fat Greek yogurt, lemon juice, and extra virgin olive oil. By swapping out excess oil and using yogurt, this dip achieves a creamy yet airy texture while significantly reducing fat content. Quick and easy to prepare in just 15 minutes, it’s made with simple pantry staples like stale bread, garlic, and a hint of black pepper. Perfectly complemented by warm pita bread, crunchy veggie sticks, or crackers, this low fat version is proof you don’t have to compromise on taste to eat healthily. It’s a must-try for Mediterranean cuisine lovers and anyone seeking a refreshing dip for their spread!
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Ingredients
- 100 grams smoked cod roe (tarama)
- 100 grams stale white bread (crusts removed)
- 60 milliliters water
- 30 milliliters extra virgin olive oil
- 100 grams Greek yogurt (low-fat)
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- 1 pinch black pepper
Directions
Step 1
Tear the stale white bread into small pieces and place it in a small bowl. Add the water and allow the bread to soak for 5 minutes.
Step 2
After soaking, squeeze out any excess water from the bread and place it in a food processor.
Step 3
To the food processor, add the smoked cod roe (tarama), minced garlic, and lemon juice. Blend until smooth and creamy.
Step 4
While the processor is running, slowly drizzle in the olive oil to create a silky emulsified mixture.
Step 5
Next, add the low-fat Greek yogurt and blend again until incorporated. The yogurt will lighten the texture and reduce the overall fat content while maintaining a creamy consistency.
Step 6
Taste the mixture and adjust the seasoning with black pepper. If needed, you can add a bit more lemon juice to brighten the flavor.
Step 7
Transfer the Low Fat Taramasalata to a serving bowl and garnish with a drizzle of olive oil or a sprinkle of fresh parsley if desired.
Step 8
Serve immediately with warm pita bread, crackers, or fresh vegetable sticks. Refrigerate any leftovers in an airtight container for up to 3 days.
Nutrition Facts
| Serving size | (424.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 784.9 |
| Total Fat 44.8g | 0% |
| Saturated Fat 8.7g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 206.7mg | 0% |
| Sodium 1736.6mg | 0% |
| Total Carbohydrate 58.3g | 0% |
| Dietary Fiber 2.0g | 0% |
| Total Sugars 6.8g | |
| Protein 39.0g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 215.5mg | 0% |
| Iron 3.0mg | 0% |
| Potassium 547.9mg | 0% |
Source of Calories