When we say edible fish eggs or fish roe, what comes into our minds first is caviar. But caviar is not the only edible fish roe out there. The difference arises from the type of fish the roe is extracted and whether it's salt-cured or not.
Masago is the edible fish egg of capelin fish. It's used in some Asian cousins and delicacies, most notably sushi. In this article, I will share with you the health benefits and risks of eating masago, along with some nice recipes.
What Is Masago?
As I noted earlier, masago refers to the roe of capelin fish. Capelin belongs to the smelt family; that's why you will see others using the name smelt roe instead of masago.
Capelin is a silvery green fish; it's edible, of course, but it's sought out by fishermen for different purposes. Capelin is used to produce fish oil, and it's also farmed for masago.
Masago fish roe is characterized by a pale transparent yellow color that's often dyed with food dyes to produce a brilliant, attractively colored masago.
Nutritional Values in Masago
The nutritional values of masago are not much different from those of other fish roe. According to the USDA, the nutritional values in 100 g of raw, mixed, fish roe are as follows:
Water: 67.7 g
Energy: 143 kcal
Protein: 22.3 g
Total Lipid (Fat): 6.42 g
Carbohydrate: 1.5 g
Minerals
Calcium: 22 mg
Iron: 0.6 mg
Magnesium: 20 mg
Phosphorus: 402 mg
Potassium: 221 mg
Sodium: 91 mg
Zinc: 1 mg
Copper: 0.1 mg
Manganese: 0.01 mg
Selenium: 40.3 µg
Vitamins
Vitamin C: 16 mg
Thiamin (Vitamin B1): 0.24 mg
Riboflavin (Vitamin B2): 0.74 mg
Niacin (Vitamin B3): 1.8 mg
Pantothenic Acid: 1 mg
Vitamin B6: 0.16 mg
Folate: 80 µg
Choline, Total: 335 mg
Vitamin B12: 10 µg
Vitamin A (RAE): 90 µg
Retinol: 90 µg
Vitamin A (IU): 299 IU
Lutein + Zeaxanthin: 214 µg
Vitamin E (Alpha-Tocopherol): 7 mg
Vitamin D (D2 + D3): 12.1 µg, 484 IU
Vitamin D3 (Cholecalciferol): 12.1 µg
Vitamin K (Phylloquinone): 0.2 µg
Fatty Acids
Total saturated fatty acids: 1.46 g
Total Monounsaturated Fatty Acids: 1.66 g
Total Polyunsaturated Fatty Acids: 2.66 g
Cholesterol
Cholesterol: 374 mg
Amino Acids
Tryptophan: 0.293 g
Threonine: 1.02 g
Isoleucine: 1.14 g
Leucine: 1.96 g
Lysine: 1.7 g
Methionine: 0.553 g
Cystine: 0.389 g
Phenylalanine: 1.09 g
Tyrosine: 1.12 g
Valine: 1.31 g
Arginine: 1.28 g
Histidine: 0.607 g
Alanine: 1.43 g
Aspartic Acid: 1.79 g
Glutamic Acid: 2.67 g
Glycine: 0.65 g
Proline: 1.19 g
Serine: 0.975 g
As you can see, fish roe is rich in nutrition, including important essential amino acids, fatty acids, vitamins, and minerals that can benefit your body in more than one way.
Health Benefits of Fish Roe
1. A Source of Protein
A 100 grams of fish roe contains 22.3 g of protein; that's a lot of healthy and high-quality protein for such a small quantity. Protein is essential for building and repairing muscles and bones and for making hormones and enzymes. Aside from that, protein is good for weight loss. Proteins increase satiety, which means you will end up eating less. This is probably due to the fact that digesting proteins takes time.
2. A rich source of amino acids
Essential amino acids are one of the things that, as mammals, we need but can not synthesize from scratch. So, naturally, we need to obtain our essential amino acids from external sources, and that is mostly seafood, including fish.
Fish Roe contains 18 amino acids that are important for the synthesis of nitrogen-containing compounds such as neurotransmitters, creatinine, and peptide hormones. In addition to other functions, such as increased immunity.
3. Omega-3 Fatty Acids
Masago fish roe is a good source of omega-3. Anyone who has heard of omega-3 probably knows a thing or two about its benefits for health.
Omega-3 is related to;
Lower risk of heart and cardiovascular diseases.
Lower risk of breast cancer.
Reduced risk of Alzheimer's disease and dementia.
Lower risk of depression.
Treatment of inflammatory bowel disease.
Might improve lung function in cases of cystic fibrosis.
With all those benefits that omega-3 offers, it only makes sense that we incorporate omega-3-rich foods like fish roe or masago into our diet ¹.
The potential risks of Masago
One of the major potential risks of masago and other fish roe is that it has a high sodium content. This can be risky for those with hypertension and cardiovascular diseases, especially if it is not taken in moderation.
Another risk is an allergic reaction. Just like any other seafood, fish roe poses a risk of allergy.
Recipes with Masago
Now that you know the benefits of masago, you might be wondering how to incorporate it into a delicious meal. Well, let me share with you a few delicious recipes that you can make using masago.
1. Sushi
The first recipe, of course, is sushi. We simply cannot look into other recipes without mentioning sushi first.
Servings:
Three to four people.
Ingredients:
2 cups of sushi rice, basically, any short-grain rice
¼ cup of Masago
4 nori sheets or seaweed
1 cucumber
1 avocado
1 carrot
200 g fish, you can go with either tuna or salmon.
2 tablespoons rice vinegar
Soy sauce or wasabi
Bamboo sushi mat
Instructions:
Cook the rice. Follow the instructions on the package because cooking rice can differ from one type to another.
After the rice is cooked, add the vinegar and allow it to cool to room temperature.
Set up a clean area to roll the sushi on. Lay the bamboo sushi mat, then lay a nori sheet on top.
Add the sushi rice by spreading a thin layer of rice on the sheet; make sure to leave an empty space at the top of the sheet (around an inch). You can wet your hand to prevent the rice from sticking to it.
Place the vegetable slices and fish slices in the center. Sprinkle some of the masago on top of the filling.
Using the bamboo, roll the sushi away from you and gently press to keep the sushi tight.
Slice the roll into mouth-sized pieces.
Sprinkle the rest of the masago on top and serve it alongside a dip such as wasabi or soy sauce.
2. Masago Lentils Soup
Now, this recipe is mine. Of course it's not Asian cuisine, but I found that the flavors blend well and nicely while I get to enjoy the benefits of masago.
Servings:
4 to 6
Ingredients:
2 cups of lentils
1 medium-sized minced red onion
1 large minced tomato
1 minced carrot
1 minced green pepper
1 spoon of minced garlic
¼ cup of masago
6 cups of broth or water
2 spoons of olive oil
Salt to taste
Ground coriander powder to taste
Instructions:
In a medium-sized pot, heat 1 teaspoon of olive oil on medium heat and fry the onion until it takes a light yellow color.
Add the carrot and the pepper and stir for a minute, then add the tomato and allow them to cook for 3 minutes.
Add the lentils and stir for a minute, then add the broth or water.
Add the salt and ground coriander powder.
Leave it on low heat for 20 to 30 minutes until the lentils are tender.
Pour into a food processor and blend it until it is smooth.
You can blend the masago with the mixture for a smooth soup, or you can add it after blending.
Heat a spoonful of olive oil and fry the garlic for a minute, then add it to the soup and mix.
Serve it by pouring and decorating the top with parsley or what you prefer.
3. Light Masago Sauce
I like to use this sauce as a topping for meat. You can use it as a topping with sushi, grilled fish, or meat, or as a dip for vegetables and seafood.
Ingredients:
¼ cup masago
½ cup Greek yogurt
1 tablespoon soy sauce
1 tablespoon lemon juice
1 teaspoon rice vinegar
1 teaspoon sesame oil
1 teaspoon honey
1 tablespoon finely chopped green onions
Pinch of black pepper
Instructions:
1. Mix the base:
In a bowl, whisk together the Greek yogurt, soy sauce, lemon juice, and rice vinegar until smooth.
2. Add the flavor:
Stir in the sesame oil, green onions, and black pepper. If you like a slightly sweet touch, add honey or sugar.
3. Incorporate the masago:
Gently fold in the masago, being careful not to crush the delicate rice.
4. Chill and serve:
Let the sauce chill in the refrigerator for about 10–15 minutes before serving to let the flavors meld.
Takeaway
Masago, a type of fish roe used in many Asian delicacies, including sushi. Masago is full of nutrients such as amino acids, proteins, fatty acids like omega-3, vitamins, and carbohydrates. Due to the rich nutritional content of masago, it has a lot of health benefits but also a few downsides, like salt content and an allergic reaction to seafood.
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