Masago or smelt roe are food-grade eggs from the fish capelin. They're full of proteins, nutrients, and vitamin B12. But those who suffer from excessive blood pressure or seafood allergies must be aware of this ingredient.
Fish roe is the fully ripened eggs of a variety of species of fish, including salmon, sturgeon, and herring.
Masago is the capelin's roe, an unassuming fish that can be found in the frigid waters of the North Atlantic, North Pacific, and Arctic oceans.
A well-known staple in Asian food, masago is sought after for its unique flavor and is often regarded as a premium product.
This article focuses on the nutritional value, benefits, negatives, and applications of masago.
How do you define masago?
Smelt roe, also called masago, are edible eggs of capelin (Mallotus villosus) that belong to the smelt family.
They're regarded as forage fish, which means they're a significant food source for predators larger in size, such as codfish, seals, whales, and seabirds.
These tiny silvery-green fish closely resemble sardines.
While the flesh of capelin can be eaten, however, fishermen most seek it out to make other products like masago.
Around 80% of collected capelin is used to produce fishmeal and products made from fish oil. The remaining 20 percent is used to make masago.
Female capelin begins to release eggs between 2 years old. They continue to spawn until they die.
Masago is a fish taken from female capelins when the fish have eggs but before they can spawn.
It's a common component in sushi rolls. Although it is pale yellow, it is often dyed with bright colors like red, orange, or even green to give visual interest to food items.
It has a slight flavor and can be mixed with ingredients such as wasabi, squid, or ginger.
Masago vs. tobiko
Masago is often misunderstood with tobiko – the eggs or roes of the flying fish. Although they're similar, tobiko and masago differ in critical ways.
Masago is less tinier and cheaper than tobiko, which is why it's a popular alternative for sushi rolls.
Contrary to the bright red hue of tobiko, masago is an unassuming yellow hue and is frequently dyed to add the appeal of the.
While masago tastes like the tobiko flavor, it has an edgier texture. In general, masago and tobiko are very comparable, however tobiko is considered to be a more expensive sushi ingredient because of its price and quality.
Summary
Masago is a product made from female capelin fish before they can be produced. It's often used in sushi and is usually dyed to add interest to meals.
High in nutrients but low in calories. in nutrients
Like other kinds of roe fish, masago is not high in calories but rich in various important nutrients.
One ounce (28 grams) of roe de fish has:
- Calories: 40
- Fat 2 grams
- Protein: 6 grams
- Carbs Less than 1 Gram
- Vitamin C: 7% of the Daily Value (DV)
- Vitamin E: 10% of the DV
- Riboflavin (B2): 12% of the DV
- Vitamin B12: 47% of the DV
- Folate (B9): 6% of the DV
- Phosphorus: 11% of the DV
- Selenium: 16% of the DV
Roe of fish is high in vitamin B12, a water-soluble vitamin you obtain from food or supplements because your body can't make it by itself.
Vitamin B12 is essential for many purposes, such as the development of red blood cells, the production of energy, nerve transmission, and DNA creation.
The masago fish roe is low in carbohydrates but high in healthy fats and protein, including omega-3 fatty acids.
These polyunsaturated oils help regulate inflammation and are crucial to the proper functioning of the heart, immune system hormones, lungs, and the heart itself.
Furthermore, fish roe is loaded with amino acids, the protein building blocks, particularly lysine, valine, histidine, leucine, isoleucine, and Phenylalanine. Leucine and lysine are crucial for the synthesis of protein and muscle repair.
Summary
Fish roe has a low amount of calories but is rich in nutrients, including healthy proteins, fats, minerals, vitamins, and others.
Possible health benefits
Like other kinds of fish, masago is nutrient-rich and has many health advantages.
A great source of high-quality protein
While small in size, the masago is a potent powerhouse of protein.
A single 1-ounce (28-gram) serving contains 6 grams of high-quality protein — roughly the same amount as a large (50-gram) egg.
Proteins are the most satisfying macronutrients, and they can help reduce cravings in comparison to fats and carbs.
The addition of protein-rich foods like masago to your diet can keep you satisfied, help you avoid eating too much, and aid in weight control.
Fish roe is a complete protein that contains all the amino acids our bodies require.
Natural source of selenium and vitamin B12
Masago is a rich food source of selenium, a mineral that can be used as an antioxidant in the body.
Selenium, found in high amounts in seafood, can reduce the effects of oxidative stress. It also plays vital functions for the thyroid and immune system.
Studies have shown that elevated selenium levels in blood may increase immune function and prevent mental decline, although the findings aren't conclusive.
Masago is also rich in vitamin B12, which is essential for nerve health and energy production, among other essential bodily functions.
A high content of omega-3 fats
Omega-3 fats contain polyunsaturated and have numerous health benefits.
These fats control inflammation, manage blood clotting, and form an integral component of the cell membranes.
Research has shown that higher consumption of foods that are rich in omega-3 fats can be associated with a lower risk of developing heart problems, including heart failure, as well as coronary arterial disease.
Fish and products from fish like masago are among the most nutritious food sources of omega-3 fats.
Low mercury
Since capelin is a tiny tonnage fish, it is likely less high in mercury levels than bigger fish like swordfish and mackerel.
Furthermore, research has shown that roe from fish tends to be the lowest in mercury when compared with other components of fish, such as muscles and organs.
This is why masago, a type of fish roe, can be consumed safely by those who wish to limit their exposure to mercury to a minimum.
Summary
Masago is rich in essential nutrients such as protein, selenium, vitamin B12, and omega-3 fats, which can provide a variety of health advantages. Additionally, it's very low in mercury, which allows you to reduce your exposure to this toxic metal.
Potential downsides
While masago may provide certain health advantages, it also has potential disadvantages.
Concerns about the ecology of fishing for capelin
Although masago could be more suitable than other types of fish, consumers should be aware of the bycatch and exploitation of endangered or overfished species due to capelin fishing techniques.
Environmental organizations voice concerns regarding the capelin population and specific fishing techniques.
Capelins with eggs are frequently targeted to help support masago's demand. Some environmental groups are concerned that this practice could negatively impact the species' population in the future.
High sodium content
As with other fish, roes is rich in sodium.
Furthermore, masago is usually blended with salty ingredients, such as salt and soy sauce, to enhance the flavor and increase the amount of sodium in the end product.
Consuming too much salt can harm your health and increase blood pressure for salt-sensitive individuals.
The risk of an allergic reaction
Because masago is a seafood product, people are sensitive to shellfish, and fish should stay clear.
Fish roe is a source of vitellogenin, a protein found in fish eggs that is recognized as a possible allergen.
Additionally, fish roe could trigger allergic reactions in people who don't have seafood allergies. These reactions can cause rashes, breathing obstruction, and lower blood pressure.
In Japan, fish roe is the sixth most commonly encountered food allergen.
It can be mixed with other ingredients.
Consumers of masago might be aware of the ingredients it is often mixed with, such as high-fructose corn syrup and Monosodium Glutamate (MSG).
Consuming a lot of corn syrup with high fructose has been associated with a disruption in the metabolism of insulin, insulin resistance and inflammation.
MSG is a popular food additive that can increase the flavor of products such as masago.
There isn't much evidence to prove that MSG can cause adverse reactions. However, certain people complain of headaches, weakness, and skin flushing after taking it.
Summary
Masago could contain high levels of sodium and may contain ingredients such as MSG and high fructose corn syrup, which some may desire or require to be reduced. Furthermore, specific capelin fishing techniques can cause ecological issues.
How can you add it to your diet?
Masago is a distinct ingredient that can be utilized in various ways.
Its semi-crunchy texture and salty taste make it the perfect accompaniment to Asian-inspired dishes and appetizers.
It is available from various seafood sellers in multiple varieties, including ginger wasabi, squid, and ginger ink.
Here are some ideas to include masago in your diet:
- Serve homemade sushi rolls with a couple of teaspoons of masago.
- Mix masago, cheese, and fruits on a platter to create a delicious snack.
- Use masago to flavor rice dishes.
- Sprinkle masago over poke bowls for an original topping.
- Add masago to Asian noodle dishes.
- Serve the fish with masago to add an exotic twist to the recipe.
- Mix masago and wasabi or add spicy mayonnaise to flavor the sushi rolls.
Since masago is typically rich in sodium, you need a bit to make a spicy taste.
Although it's typically utilized in Asian dishes, it can be used in a variety of recipes that are a good match for salty foods.
Summary
Masago can be included in Asian rice, noodles, and sushi. It can also be added to dips and served as a topping for fish.
The Bottom Line
Masago or smelt-roe are the edible eggs of the capelin fish.
They're brimming with protein and essential nutrients such as omega-3s, selenium, and vitamin B12.
Be aware of rice products with added ingredients such as salt, MSG, or high fructose corn syrup. You should limit masago when you have elevated blood pressure and avoid it completely in case you're allergic to seafood.
But if you can manage seafood and want an ingredient that can give your meals a unique flavor, you should try masago.