Taramasalata health benefits

This traditional Greek dish containing carp or cod roe blended with a starch like bread or potatoes and seasoned with spices, onion, lemon and olive oil. Make your own, as most taramasalata sold commercially is dyed pink and uses thickeners (plus the oil used will be a cheap olive oil blend). It's incredibly healthy due to the nutrients from the fish roe and the virgin olive oil. Extra virgin olive oil is rich in omega 9. Omega-9 benefits the heart, brain and overall health. Research has shown that omega 9 fatty acids can help reduce the risk of cardiovascular disease and stroke. Omega 9 benefits heart health because they have been shown to increase HDL cholesterol  and decrease LDL cholesterol. This may help eliminate plaque buildup in the arteries.

Fish roe

Fish roe is one of the foods that much enjoyed in all parts of the world. Caviar is likely the first thing that comes to mind when you think of fish eggs. You've probably consumed roe  at sushi restaurants which often feature salmon roe and tobiko, the roe from the flying fish.

  • Fish roe contains 17,000 IU vitamin D per tablespoon.
  • Fish roe is rich in omega 3 fish oils, EPA & DHA. They are unprocessed, unlike the poor quality fish oils on the market.
  • Fish roe is rich in the powerful antioxidant astaxanthin (400µg/100g). In salmon, astaxanthin provides in vivo protection to omega-3 fatty acids against oxidative damage during their exhaustive upstream marathon.
  • Fish roe is rich in vitamin B12.
  • Fish roe is rich in vitamin A.

Fish roe is heat sensitive, making it less nutritious the more you cook it.

  • 100g fish roe
  • 300g white stale bread (crust removed), soaked in water and squeezed (10 oz.)
  • 180ml virgin olive oil
  • The juice of 2 lemons
  • 1 medium red onion

Start by soaking the bread (crust removed) in water and squeeze well to remove the excess water. In a food processor add the bread, grated onion and the roe. Blend until the ingredients are mashed. Add half the lemon juice and blend a little more. Pour in the olive oil gradually (just a little bit at a time) whilst blending, like making mayonnaise. Blend until the oil is incorporated and the mixture is smooth and creamy. Taste the taramasalata add some more lemon juice, according to preference and blend again.