Roe, the mature egg mass of fish and certain marine invertebrates such as sea urchins, is a popular and versatile seafood that can be cooked and served in various ways. Several types of fish roe are available, each offering distinct nutritional benefits and characteristics unique to the fish species it comes from.
There are many ways to prepare and serve different kinds of roe, with dishes often featuring masago and caviar as garnishes. Some roe, such as ikura and tobiko, can be enjoyed as a standalone meal.
It’s important to note that the term “roe” can refer to the eggs of various seafood, including scallops, lobsters, and shrimp. However, only the eggs from the Acipenseridae family of sturgeon are considered true caviar. “Caviar substitutes,” such as salmon, whitefish, trout, cod, sablefish, red caviar, ikura, and tobiko, are not considered true caviar.
Salting sturgeon roe is a step in producing caviar, a rich and expensive dish in high demand. While there are many forms of roe, the eggs of fish in the Acipenseridae family can only make caviar.
The preparation and presentation of various types of roe are distinctive. While some roe varieties are mainly used for garnishing, others, like ikura and tobiko, can be the main ingredient of a dish.
In moderation, roe can be a nutritional component of a balanced diet. You can experiment with tobiko, ikura, and caviar to discover your preferred type and the optimal ways to serve and relish them.
- Ikura (Japan) (also called salmon roe)
Japan loves these fantastic foods. After being removed from the sack and shaped into heavy balls, the eggs are “cured” with salt or brine.
Ikura, also known as salmon roe in Japan, is one of the most popular fish roes. This fantastic food is a mainstay of traditional Japanese cooking and is very popular because of its unique taste and texture. After removing the eggs from the sack, people shape them into heavy balls and then “cure” them with salt or brine to enhance their flavor and extend their shelf life.
- Kazunoko (Japan)
Kazunoko is a classic Japanese dish with marinated herring roe in dashi (Japanese soup stock), soy sauce, and mirin (sweet rice wine). It’s a favorite dish during Japanese New Year’s celebrations.
Protein, vitamin D, vitamin B12, omega-3 fatty acids, and selenium are all found in herring roe. Herring roe is extremely low in fat and calories, making it a healthy dietary option. The marinating technique used to make Kazunoko may also provide additional nutrients from the marinade components.
Kazunoko and herring roe can be purchased in Japanese specialty stores or online markets that sell Japanese ingredients. Specific seafood markets and supermarket stores may also carry herring roe.
Tarako is a Japanese term for salted cod roe, a classic Japanese cuisine ingredient. In Japanese cuisine, chefs often use salted and preserved cod eggs in dishes such as pasta, rice bowls, and sushi.
Tarako roe contains various nutrients, including protein, omega-3 fatty acids, vitamins, and minerals. A 100-gram serving of tarako roe has the following nutrients:
- Protein content: about 27 g
- Around 1.5 grams of omega-3 fatty acids
- Vitamin B12: about 18 micrograms
- Approximately 400 IU of vitamin D
- Sodium (about 2 g)
- Vitamin E, vitamin A, iron, magnesium, and phosphorus are among the other vitamins and minerals found in tarako roe.
It’s crucial to remember that tarako roe contains much sodium, which might be a problem for people who need to limit their sodium intake owing to health issues like high blood pressure. It’s also worth noting that tarako roe is a pretty high-calorie meal, with a 100-gram portion offering between 200 and 250 calories, depending on how they are cooked.
- Hackleback caviar ( North America)
Hackleback caviar has a lot of protein, vitamins, and minerals. A one-ounce (28-gram) portion of hackleback caviar has the following nutrients:
- 45 calories,
- Six grams of protein
- 2-gram fat
- 240 milligrams of sodium,
- 2% of the daily requirement for vitamin A (DV)
- Vitamin C: 0% of the DV
- 2% calcium DV
- Iron (4% DV)
Hackleback caviar also contains omega-3 fatty acids necessary for brain function and heart health. However, it is crucial to note that caviar is high in salt. Therefore, those on a low-sodium diet should consume it in moderation.
- Osetra Caviar (Russia)
Osetra Caviar comes from the Osetra sturgeon (Acipenser gueldenstaedtii), which lives in the Caspian Sea region of Russia. One of the most sought-after and valuable caviar variants in the world.
Osetra Caviar is an excellent source of protein, omega-3 fatty acids, vitamin B12, and minerals like iron, magnesium, and selenium. A 30-gram (1-ounce) portion of Osetra Caviar has the following ingredients:
- 90 calories
- Six grams of protein,
- 7 g of fat
- 1.4 grams of omega-3 fatty acids
- Vitamin B12: 236 percent of the RDA (RDI)
- 18% of the RDI for iron
- Magnesium: 4% of RDA
- Selenium: 8% of RDA
Caviar is high in sodium with a 30-gram serving of Osetra Caviar containing around 480 mg. As a result, people on a low-sodium diet should take caviar in moderation.
- Tobiko (Japan)
Tobiko is a sort of fish roe (eggs) often used as a garnish or ingredient in Japanese cuisine meals, such as sushi rolls, rice bowls, and salads. Its tiny, crunchy texture and brilliant orange color set it apart from other flying fish egg products.
Omega-3 fatty acids and protein are both present in high concentrations in tobiko. Tobiko weighs about one ounce and contains
- 70 calories
- Protein content: 7 g
- 4-gram fat,
- 340 mg of omega-3 fatty acids.
- Tobiko is also high in vitamins and minerals such as vitamin B12, vitamin D, selenium, and zinc. Conversely, Tobiko is rich in cholesterol, with a 1-ounce serving containing roughly 95 mg.
- Bottarga (Italy)
Bottarga is a classic Italian delicacy made from salted and cured gray mullet or tuna roe. We clean, dry, and press the roe to remove excess moisture. It is then cured in sea salt, which gives it a somewhat salty flavor and keeps it fresh. People commonly use Bottarga as a condiment or garnish in pasta, salads, and seafood dishes.
Bottarga is an excellent source of protein, omega-3 fatty acids, and vitamins A, B12, and D. It also includes minerals like iron, magnesium, and potassium. However, because of the salt curing process, bottarga is high in sodium. People with high blood pressure or sodium limitations should consume it in moderation.
- Mentaiko or myeongnanjeot (Japan and South Korea)
Mentaiko is a Japanese dish prepared with marinated pollock or cod roe. In contrast, myeongnanjeot is a Korean dish made with fermented pollack or roe. Both words are high in nutrients, such as
Protein: Mentaiko and myeongnanjeot are both high in protein, which are necessary for the construction and repair of muscles, tissues, and cells.
Pollock and cod roe are both high in omega-3 fatty acids, suitable for brain health, reducing inflammation, and lowering the risk of heart disease.
Vitamin B12: Vitamin B12, essential for optimal nerve function and red blood cell synthesis, is present in both meals at high levels
Mentaiko and myeongnanjeot are high in vitamin D, which is necessary for bone health and immune function.
Sodium: Both meals include much sodium, which should be consumed in moderation, especially if you have high blood pressure.
It’s important to note that the nutrient value of these dishes can vary based on how they’re prepared and the serving size. Furthermore, while mentaiko and myeongnanjeot are both healthy, they are also high in calories. As a result, they should consume them in moderation as part of a healthy diet.
- Sevruga Caviar
is a type of caviar derived from the sturgeon, Acipenser stellatus, which lives in the Caspian and Black Sea regions. BeIt is considered one of the most costly types of caviar due to its delicate texture and creamy, buttery flavor. Because of its soft texture and rich buttery flavor, it is regarded as one of the most valuable forms of caviar.
There is a lot of protein, omega-3 fatty acids, vitamin B12, and selenium in Sevruga Caviar. Sevruga Caviar contains the following nutrients:
Protein: The beluga sturgeon (Huso huso) inhabits only Russia’s Caspian and Black Seas and provides the source for beluga caviar. Caviar, including Sevruga Caviar, offers a good protein source, with a 1-ounce serving of Sevruga Caviar containing about 9 grams of protein, fulfilling approximately 18% of an adult’s daily protein requirements.
Omega-3 fatty acids: Sevruga Caviar contains many omega-3 fatty acids suitable for your heart and brain. Sevruga Caviar contains about 1.5 grams of omega-3 fatty acids per ounce.
Caviar has a lot of vitamin B12, which is needed for normal brain and nerve function and for making red blood cells. About 67% of the vitamin B12 you need daily is in a 1-ounce serving of Sevruga Caviar.
Selenium: Sevruga Caviar contains selenium, a vital antioxidant that helps protect cells from harm. A 1-ounce portion of Sevruga Caviar has around 17% of the daily required selenium intake.
It’s also worth noting that Sevruga Caviar is high in sodium, with 480 mg in a 1-ounce serving. Like all high-sodium foods, consume sevruga caviar in moderation as part of a healthy diet.
Vitamin B12: Both meals have a lot of vitamin B12, which is necessary for proper nerve function and red blood cell formation.
Mentaiko and myeongnanjeot are also high in vitamin D, which benefits bone health and immunological function.
Sodium: Both meals include much sodium, which should be consumed in moderation, especially if you have high blood pressure.
It’s important to note that the nutrient value of these dishes can vary based on how they’re prepared and the serving size.
Furthermore, while mentaiko and myeongnanjeot are both healthy, they are also high in calories. Eat in moderation as part of a nourishing diet
- Beluga caviar (Russia)
The beluga sturgeon (Huso huso) inhabits only Russia’s Caspian and Black Seas and produces beluga caviar. Beluga caviar is highly prized for its enormous, soft, and delicate roe, which has a buttery, nutty flavor and ranges in color from light to dark grey.
Beluga caviar is a great way to get high-quality protein, essential vitamins and minerals, and omega-3 fatty acids. A 30-gram portion of beluga caviar includes roughly:
- 120 calories,
- 18 grams of protein,
- 5 g of fat,
- 1.5 grams of omega-3 fatty acids,
- Vitamin B12: 25% of the daily recommended allowance (RDI),
- 10% of the RDI for vitamin B6,
- 6% of the RDI for vitamin E
- Magnesium: 6% of RDA
- 6% of the RDI for iron
- Caviar is also high in sodium. Thus it should be taken in moderation as part of a well-balanced diet.
A teaspoon of caviar gives adults all the vitamin B12 they need daily. It is also high in cholesterol and salt. One tablespoon (16 grams) of caviar has:
- Energy: 42 calories
- Fat: 2.86 g
- Carbohydrates: 0.64 g
- Fibers: 0 g
- Protein: 3.94 g
- Sodium: 240 mg
- Cholesterol: 94 mg
- Zinc: 12.18 mg
People have been using roe in a variety of meals for ages. People frequently use fish roe in sushi, sauces, and other dishes. Roe’s flavor and texture give depth to a plate. Roe is high in vitamins, minerals, and omega-3 fatty acids. It has much cholesterol, so use it cautiously. Roe offers a beautiful twist for the brave. Most roe can be eaten raw, with no added ingredients or preparation.
The smooth, vibrant orange wild salmon roe bursts with a delightful pop and leaves a refreshing, salty aftertaste. It pairs perfectly with blinis, salads, or green-vegetable soup.
Salmon roe, also known as salmon caviar, crimson caviar, or ikura, is the eggs of the salmon. Various fish species lay eggs, which fish farmers or researchers collect before fertilization.
While Japanese sushi considers salmon roe a delicacy, other cultures use it in salads, pancakes, flatbreads, and crackers. This delicious, nutrient-dense food provides almost all the vitamins, minerals, and fatty acids your body needs. It is anti-inflammatory and high in antioxidants.
Additionally, salmon roe is an excellent source of biotin and copper, which promote healthy skin and eyes. It is also high in protein, supporting muscle health, and calcium, promoting strong bones.
In conclusion, eating different kinds of fish roe can give us a wide range of healthy nutrients that can help improve our health. Fish roe is high in protein, omega-3 fatty acids, vitamins, and minerals, which can help with brain function, heart health, and immune system performance.
Additionally, fish roe’s unique flavor and texture can add a delicious and unique element to our meals. By including fish roe in our diets, we can enjoy a wide range of nutritional benefits and enhance the diversity of our food choices. However, as with any food, it’s important to consume fish roe in moderation and consider the sustainability and safety of the fish source.
If you want to enjoy the delicious taste of roe, you might want to buy fresh caviar from a shop with a good reputation that follows all quality and import rules. With its delectable taste and satisfying texture, this treat will satisfy your cravings repeatedly.
— Salmon Roe: Nutritional Information