Low Sodium Egg Roe Salad
Dive into the refreshing and heart-healthy flavors of this Low Sodium Egg Roe Salad, a delightful twist on a classic seafood recipe. This vibrant salad combines tender, poached fresh cod roe with crisp cucumbers, juicy cherry tomatoes, and the subtle bite of red onion for a perfect medley of textures. Tossed with a creamy low-sodium Greek yogurt dressing infused with olive oil, fresh dill, zesty lemon juice, and a hint of garlic, this dish is packed with flavor while being kind to your sodium intake. Ready in just 25 minutes, this light and nutritious salad is ideal as a starter or a standalone meal. Whether served immediately or chilled to let the flavors meld, this unique low-sodium salad is sure to impress health-conscious seafood lovers.
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Ingredients
- 200 grams Fresh cod roe
- 150 grams Cherry tomatoes
- 1 large Cucumber
- 0.5 medium Red onion
- 2 tablespoons Fresh dill
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Olive oil
- 0.25 teaspoon Ground black pepper
- 100 grams Low sodium Greek yogurt
- 1 small Garlic clove
Directions
Step 1
Start by rinsing the fresh cod roe under cold water. Then, in a medium pot, bring water to a gentle simmer and poach the cod roe for 5 minutes. Remove from water and let it cool completely.
Step 2
While the roe cools, wash and halve the cherry tomatoes, and set them aside.
Step 3
Peel and slice the cucumber into thin rounds, and finely dice the red onion.
Step 4
In a large salad bowl, combine the halved cherry tomatoes, sliced cucumber, and diced red onion.
Step 5
Once cooled, gently remove the outer membrane from the cod roe, and crumble it into the salad bowl with the vegetables.
Step 6
In a small mixing bowl, combine the lemon juice, olive oil, and Greek yogurt. Mince the garlic clove and add it to the dressing, mixing well.
Step 7
Chop the fresh dill finely and add it to the salad bowl.
Step 8
Pour the dressing over the salad and add the ground black pepper. Toss the salad gently to ensure everything is well combined.
Step 9
Serve the salad immediately, or cover and refrigerate for up to one hour to allow flavors to meld. Enjoy your low sodium egg roe salad as a light meal or starter.
Nutrition Facts
| Serving size | (980.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 685.9 |
| Total Fat 39.4g | 0% |
| Saturated Fat 7.8g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 403.3mg | 0% |
| Sodium 236.6mg | 0% |
| Total Carbohydrate 37.1g | 0% |
| Dietary Fiber 5.3g | 0% |
| Total Sugars 17.5g | |
| Protein 50.5g | 0% |
| Vitamin D 100IU | 0% |
| Calcium 254.2mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 1875.4mg | 0% |
Source of Calories