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Taramasalata
This creamy Greek mezze dish uses smoked cod roe and served with pitta bread. It makes an excellent appetiser or starter - or eat as a snack or light lunch.
What you need
- 3-4 slices white bread, crusts removed and soaked in water
- 250 g smoked cod roe, skinned and broken into chunks
- juice of 1 lemon
- 125 ml extra virgin olive oil
Method
Squeeze the bread dry. Put in a bowl with the cod roe and lemon juice. Mix with a hand mixer or wooden spoon, adding the oil gradually as you mix to create a smooth creamy blend. Alternatively use a food processor, adding the oil slowly while the motor is running.
Chill until required.
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Preparation 10 minutes Total 10 minutes -
Energy 398 kcal/serving Fat 28.0 g/serving Carbohydrates 37.12 g/serving Glycaemic Index 70 Glycaemic Load 6.50 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1666 | 1397 | 10475 | 8350 |
| Energy (kcal) | 398 | 333 | 2500 | 2000 |
| Protein (g) | 17.4 | 14.6 | ||
| Carbohydrate (g) | 10.5 | 8.78 | 345 | 275 |
| Fat (g) | 33.4 | 28.0 | 95 | 70 |
| Fat (saturated) (g) | 4.93 | 4.13 | ||
| Fibre (g) | 0.44 | 0.37 | ||
| Sodium (mg) | 165 | 138 | ||
| Salt (equivalent) (g) | 0.41 | 0.35 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 56.0 | 47.0 | 800 |
| Vitamin B-12 (µg) | 7.09 | 5.95 | 1 |
| Vitamin B-6 (mg) | 0.13 | 0.11 | 2 |
| Vitamin C (mg) | 12.0 | 10.1 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 8.52 | 7.15 | 10 |
| Zinc (mg) | 0.84 | 0.71 | 15 |
| Calcium (mg) | 36.0 | 30.2 | 800 |
| Folate (mcg) | 74.7 | 62.6 | 200 |
| Iron (mg) | 1.10 | 0.92 | 14 |
| Magnesium (mg) | 18.8 | 15.7 | 300 |
| Niacin (mg) | 2.02 | 1.70 | 18 |
| Pantothenic acid (mg) | 0.78 | 0.66 | 6 |
| Riboflavin (mg) | 0.59 | 0.49 | 1.6 |
| Phosphorous (mg) | 302 | 254 | 800 |
| Thiamin (mg) | 0.26 | 0.22 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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