Low Sodium Taramasalata
Experience the creamy indulgence of Low Sodium Taramasalata, a heart-healthy twist on the classic Greek dip. This recipe swaps traditional salted fish roe for unsalted or low-sodium varieties, ensuring bold flavor without the excess sodium. Soaked stale bread forms the silky base, while fresh lemon juice, minced garlic, and a drizzle of extra virgin olive oil create a perfectly balanced emulsion. For added creaminess, a touch of unsalted aquafaba (chickpea liquid) can be incorporated—making this recipe not only flavorful but also versatile. Ready in just 20 minutes, this wholesome taramasalata is perfect as a dip for fresh veggies, a spread for crackers, or paired with warm, unsalted pita bread. Gluten-free option? Substitute the bread for gluten-free alternatives. Enjoy this light, refreshing, and deliciously low-sodium appetizer at your next gathering!
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Ingredients
- 100 grams unsalted or low-sodium fish roe (cod or carp)
- 100 grams stale bread, crusts removed
- 150 ml water (for soaking bread)
- 2 tablespoons fresh lemon juice
- 150 ml extra virgin olive oil
- 1 clove garlic, minced
- 2 tablespoons unsalted chickpea liquid (aquafaba, optional for creaminess)
- 0.25 teaspoons black pepper (optional, to taste)
Directions
Step 1
1. Soak the stale bread in water for 5 minutes to rehydrate it. Once fully soaked, squeeze out any excess water and set aside.
Step 2
2. In a food processor, combine the fish roe, soaked bread, and minced garlic. Blend until a smooth paste forms.
Step 3
3. Add the lemon juice and blend again. Slowly drizzle in the olive oil while the food processor is running to create a creamy emulsion.
Step 4
4. If the mixture is too thick, add the unsalted chickpea liquid (aquafaba) 1 tablespoon at a time, blending after each addition, until you achieve your desired consistency.
Step 5
5. Taste the taramasalata and season with black pepper to enhance the flavor, if desired.
Step 6
6. Transfer the mixture to a serving bowl, cover, and refrigerate for at least 30 minutes to allow the flavors to meld together.
Step 7
7. Serve chilled with fresh vegetables, unsalted pita bread, or crackers as a dip or spread.
Nutrition Facts
| Serving size | (565.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1628.3 |
| Total Fat 150.0g | 0% |
| Saturated Fat 22.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 310mg | 0% |
| Sodium 556.8mg | 0% |
| Total Carbohydrate 55.9g | 0% |
| Dietary Fiber 3.7g | 0% |
| Total Sugars 4.3g | |
| Protein 31.1g | 0% |
| Vitamin D 500IU | 0% |
| Calcium 98.7mg | 0% |
| Iron 5.2mg | 0% |
| Potassium 493.7mg | 0% |
Source of Calories