Mediterranean Diet Taramasalata
Indulge in the creamy, tangy goodness of this Mediterranean Diet Taramasalata, a healthier take on the classic Greek dip. Made with nutrient-rich cod roe (or carp roe), softened stale bread, and a generous drizzle of heart-healthy extra virgin olive oil, this dish strikes the perfect balance of flavor and texture. Brightened with the zesty punch of freshly squeezed lemon juice and a touch of garlic for optional complexity, this recipe is quick to prepare and ready in just 20 minutes with no cooking required. Perfect as a crowd-pleasing appetizer, it pairs beautifully with warm pita, crisp vegetable sticks, or crunchy crackers. Whether you're following a Mediterranean diet or simply looking for a unique, protein-packed dip, this taramasalata is a must-try!
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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
Directions
Step 1
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.
Step 2
In a food processor, add the cod roe (or carp roe) and softened bread. Pulse briefly to combine.
Step 3
With the food processor running, slowly drizzle in the extra virgin olive oil in a steady stream. This will create a creamy, emulsified texture.
Step 4
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.
Step 5
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.
Step 6
Taste the mixture and adjust the seasoning with additional lemon juice or black pepper, if necessary.
Step 7
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
| Serving size | (576.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2123.4 |
| Total Fat 200.4g | 0% |
| Saturated Fat 30.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 305.6mg | 0% |
| Sodium 2324.9mg | 0% |
| Total Carbohydrate 58.3g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 7.1g | |
| Protein 42.5g | 0% |
| Vitamin D 102.2IU | 0% |
| Calcium 186.6mg | 0% |
| Iron 3.5mg | 0% |
| Potassium 736.6mg | 0% |
Source of Calories