Recipes · Greek · Dips and Spreads
Taramosalata (Fish Roe Dip)
One serving has 735 kcal and 17 g protein, and at least a fifth of a woman's daily need of cobalamin (250%), vitamin E (86%), selenium (61%), riboflavin (50%), choline (48%) and vitamin D (D2 + D3) (48%). Ready in 45 minutes.
- Preparation: 45 min
- Makes: 1 serving (225 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: fish, gluten
Ingredients
- 60 g Fish roe, raw
- 40 g Bread, white
- 30 g Water
- 60 g Olive oil
- 20 g Lemon juice
- 15 g Onions, raw
Method
- Trim the crusts from the bread, tear into pieces and soak in the water for a few minutes, then squeeze out the excess liquid.
- Combine the soaked bread with the fish roe (cured tarama, if you can get it) in a food processor and blend to a paste, or mash together by hand.
- With the machine running, or beating by hand, add the olive oil in a slow, thin stream, as if making mayonnaise, until the mixture turns pale pink, light and creamy.
- Stir in the lemon juice and finely grated onion.
- Cover and chill for at least 30 minutes before serving with bread or raw vegetables.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 735 kcal | 35% |
| Carbohydrates | 23.4 g | |
| Water | 117 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 17.4 g | 36% |
| Tryptophan | 0.18 g | |
| Threonine | 0.61 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.33 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.79 g | |
| Histidine | 0.37 g | |
| Fat | 65.3 g | |
| Monounsaturated | 45.1 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0.82 g | |
| Eicosapentaenoic Acid (EPA) | 0.59 g | |
| Omega-6 | 5.9 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 224 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.12 mg | 13% |
| Iron | 2.1 mg | 12% |
| Magnesium | 25.8 mg | 8% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 292 mg | 42% |
| Potassium | 223 mg | 5% |
| Selenium | 33.6 µg | 61% |
| Sodium | 249 mg | |
| Zinc | 0.99 mg | 12% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 54.9 µg | 14% |
| Cobalamin (vitamin B12) | 6 µg | 250% |
| Choline | 203 mg | 48% |
| Vitamin A | 54 µg | 8% |
| Vitamin C | 18.4 mg | 25% |
| Vitamin D (D2 + D3) | 290 IU | 48% |
| Vitamin E | 12.8 mg | 86% |
| Vitamin K | 36.3 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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