If you’ve ever eaten sushi, you’ve probably seen — or even eaten — masago. These tiny, edible fish eggs come from the capelin fish. They’re used in a lot of Asian cooking, especially as a colorful garnish in sushi.
But masago eggs are more than just a pretty face. They pack a nutritional punch, offering up protein, vitamin B12, selenium, and omega-3 fatty acids. However, like many foods, there are some potential downsides to consider, including their high sodium content and the risk of allergies, not to mention some concerns about how sustainable their harvesting is.
This article will give you a closer look at masago, covering everything from how it’s used in cooking to its nutritional value and the environmental impact of eating it.
What is masago?
Masago is the roe, or eggs, of the capelin fish. Capelin are small fish, sometimes called forage fish, that are found in the Atlantic and Arctic oceans.
Masago is popular in Japanese and other Asian cuisines, and it’s often used in sushi.
What does it look and taste like?
If you’ve seen masago, you may have noticed that it comes in a variety of colors, including orange, red, and green.
In terms of size, masago eggs are smaller than the eggs of the tobiko fish. Masago also has a less crunchy texture than tobiko.
Masago vs. Tobiko
Masago and tobiko are both types of fish eggs (roe) that are often used in sushi. But what’s the difference?
Masago tends to be less expensive, which makes it a popular choice for restaurants. It also has a milder flavor than tobiko, which some people prefer.
Tobiko, on the other hand, has a distinctively crunchy texture and slightly sweet flavor. It comes in a variety of colors, including orange, red, green, and black, which makes it visually appealing.
There’s also a slight size difference. Tobiko eggs are a bit larger than masago eggs. When you’re eating sushi, tobiko is often easier to identify.
What are the nutritional benefits of masago?
Masago, like other types of fish roe, is fairly nutritious. Here’s a look at its nutritional profile.
Macronutrient Composition
A 1-tablespoon (15-gram) serving of masago contains roughly 40 calories, 3.9 grams of protein, and 2.9 grams of fat. It’s very low in carbohydrates, with less than 1 gram per serving.
Vitamins and Minerals
Masago contains a variety of vitamins and minerals, including vitamin B12, selenium, magnesium, and phosphorus. It also offers smaller amounts of riboflavin, pantothenic acid, and iron.
Protein Content
Masago is a good source of high-quality protein. A 1-ounce (28-gram) serving provides about 6 grams of protein. Better yet, it contains all nine essential amino acids, making it a complete protein.
Health Benefits of Masago
While you may think of masago as just a pretty garnish on your sushi roll, it actually has some nutritional benefits.
Omega-3 Fatty Acids
Like other types of fish, masago contains omega-3 fatty acids. Diets that are rich in omega-3s are associated with a lower risk of heart disease.
Vitamin B12 and Selenium
Masago is a source of vitamin B12, which is important for nerve function and red blood cell production. It also contains selenium, a trace mineral that may enhance your immune response and help protect you from cognitive decline.
Low Mercury Content
Fish and shellfish can contain mercury, a heavy metal that’s toxic to humans. However, fish roe tends to be lower in mercury than other parts of the fish, so that’s another possible plus for masago.
Potential Downsides and Risks
Like any food, masago comes with certain considerations.
High Sodium Content
Masago tends to be high in sodium, with about 240 milligrams in a single tablespoon. So, if you’re watching your sodium intake, especially if you have high blood pressure, it’s best to enjoy masago in moderation.
Allergies
If you’re allergic to fish or shellfish, you’ll want to be careful with masago, as it could trigger an allergic reaction. Masago naturally contains vitellogenin, a protein found in egg yolk, which some people are allergic to.
Additives and Ingredients
Some mass-produced masago may contain additives like salt, MSG, or high fructose corn syrup. Be sure to read the product labels carefully so you know exactly what you’re eating.
Is masago sustainable?
Here’s where things get a little complicated. Capelin are a forage fish, meaning they’re a food source for larger marine animals. Some environmental groups are concerned about the overall health of capelin populations, given their importance to the larger ecosystem.
Another issue is how capelin are used once they’re caught. Only about 20 percent of the capelin harvest goes towards making masago. The other 80 percent is used to produce fishmeal and fish oil, often for agricultural purposes.
If you enjoy eating masago, it’s a good idea to look for suppliers that use responsible and sustainable fishing practices. While it’s difficult to say definitively whether capelin fishing is ecologically sound, supporting responsible fisheries is always a good choice.
How can I eat masago?
Masago is all about adding a little burst of flavor and a pop of color. It’s probably most recognizable as the orange topping on sushi rolls, where it adds a slightly salty and crunchy element. But don’t stop there!
You can use masago in tons of other dishes. Mix it into sauces to give them a briny, seafood-y taste. Add it to appetizers for a sophisticated touch. It’s great in poke bowls, Asian noodle dishes, and all sorts of fish recipes. Try it in rice dishes for extra flavor.
Basically, if you want to add a little something special, masago is your friend.
In Closing
Masago offers a burst of flavor and visual appeal, but it’s important to be aware of both its benefits and potential drawbacks. This versatile ingredient can be used in many dishes, but responsible consumption and awareness of sustainability and allergy risks are key to enjoying masago safely.