What is Masago?

Smelt eggs, commonly known as masago, are the edible eggs of the capelin fish (Mallotus villosus), which belongs to the smelt family. They are considered a forage fish, meaning they are an important food source for larger predators such as cod, seabirds, seals and whales.

These small, silvery-green fish look a lot like sardines. Although the meat of the capelin is edible, it is more sought after by fishermen to create other products, including masago. About 80% of the capelin caught is used to produce fishmeal and fish oil products, while the remaining 20% ​​is used to produce masago.

Female capelin begin releasing eggs at around 2-4 years of age and continue spawning until they die. Masago is collected from female capelin when the fish are full of eggs but before they have a chance to spawn.

It is commonly used as an ingredient in sushi rolls and is pale yellow, although it is often dyed bright colors, such as orange, red or green, to add visual interest to dishes. It has a mild flavor and is sometimes mixed with ingredients such as wasabi, squid ink or ginger.

Nutrients

Like other types of fish caviar, masago is low in calories but high in many important nutrients. Only 28 grams of fish caviar contains:

Calories : 40
Fat : 2 grams
Protein : 6 grams
Carbohydrates : 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

Fish caviar is particularly high in vitamin B12, a water-soluble vitamin that you must get from foods or supplements since your body cannot produce it on its own.

Vitamin B12 is critical for many functions, including red blood cell development, energy production, nerve transmission, and DNA synthesis.

Caviar from fish like masago is low in carbohydrates but rich in protein and healthy fats, including omega-3 fatty acids.

These polyunsaturated fats help regulate inflammation and are vital for the proper functioning of your immune system, heart, hormones and lungs.

Additionally, fish caviar is full of amino acids, the building blocks of proteins, especially lysine, valine, histidine, leucine, isoleucine and phenylalanine. Leucine and lysine are essential for protein synthesis and muscle repair.

How to add it to your diet?

Masago is strongly associated with sushi. There is even a specific type of roll called masago nigiri, dedicated to the combination of nori, sushi rice, and fish roe. Additionally, it is often used as a topping on other sushi rolls or accompanying sashimi platters.

These fish eggs are also used in a variety of sauces. The most common is in a Japanese fusion pasta that combines fish roe with dashi, mayonnaise and milk to make a topping for fettuccine pasta. Another similar version is also based on mayonnaise but integrates a little lime and sriracha to make a tasty sauce for sushi and seafood: a spicy masago-based mayonnaise.


Here are some ways to add masago to your diet:

• Top the homemade sushi rolls with a few teaspoons of masago.
• Combine masago, cheese and fruit on a plate for a tasty appetizer.
• Use masago to flavor rice dishes.
• Add masago to poke bowls for a unique topping.
• Add masago to Asian noodle dishes.
• Top the fish with masago for a tasty twist on the recipe.
• Mix masago with wasabi or spicy mayonnaise to flavor sushi rolls.
  
  Because masago is usually high in salt, you only need a small amount to create a powerful hit of flavor. Although most often used in Asian cuisine, masago can be incorporated into many recipes that pair well with its salty flavor and crunchy texture.