What is Masago? Uses, Recipes, Nutritional & Health Benefits Of Masago To Include In Your Diet

Masago?

Masago is the edible egg of the Capelin fish, a small forage fish from the smelt family. It is commonly used in sushi and as a garnish in various dishes. Masago is similar to tobiko (flying fish roe) but is smaller and has a more subtle flavor. Masago has crunchy texture and unique flavor and it has gained popularity for its taste and nutritional benefits. In this blog post we will explore the uses, recipes, nutritional and health benefits of Masago to include in your diet.

Masago, the roe of the capelin fish, is considered healthy when consumed in moderation. It’s rich in omega-3 fatty acids, vitamins, and minerals but should be eaten in moderation due to its high sodium content. Masago can be eaten raw and is often served this way in sushi and other dishes. It’s salted and cured, which preserves it however pregnant women are generally advised to avoid raw or lightly preserved fish products, including Masago, due to the risk of listeria and other bacterial infections. It’s best to consult with a healthcare provider.

Masago is made by harvesting the roe from capelin fish, then curing it with salt and sometimes food coloring or flavorings to enhance its appearance and taste. Masago has a soft, somewhat crunchy texture due to the outer membrane of the eggs popping when bitten into, but it’s not crunchy in the traditional sense. Masago has a mild fishy flavor and a slightly sweet and salty taste. It’s not overwhelmingly fishy and is appreciated for adding a subtle sea flavor to dishes. Masago can be marinated or flavored with different ingredients, such as soy sauce or wasabi, depending on its use in recipes. Masago has a salty flavor due to the curing process, which involves salt. Masago can go bad if not stored properly. It should be kept refrigerated and consumed by the use-by date. If it smells off or has changed in color, it’s best to discard it. When refrigerated and properly sealed, Masago can last for several days to a week. Always check the expiration date and store it according to package instructions.

Masago is not vegetarian as it’s derived from fish. Many people find Masago tasty, appreciating its subtle sea flavour and texture that adds a unique element to dishes, especially sushi. Masago has a mild, slightly salty and sweet taste with a hint of ocean flavour. It’s less pronounced than some other types of fish roe.

Masago is considered cheaper than traditional caviar due to several factors: the capelin fish is more abundant and easier to harvest than sturgeon, the process for harvesting and preparing Masago is less labor-intensive, and there’s a lower demand for Masago compared to the high demand and prestige associated with sturgeon caviar.

Culinary Uses of Masago

1. Masago Sushi: Masago in sushi is often used for topping or garnish. It adds a crunchy texture and a mild fish flavor to the dish. Masago is similar to tobiko (flying fish roe), but it’s smaller in size and less expensive, making it a popular choice in many sushi rolls for both its aesthetic appeal and its flavor. It’s also used in other dishes to add a pop of color and texture.
2. Garnishes: It adds colour and flavour to dishes like salads, noodles, and rice bowls.
3. Sauces and Spreads: Masago can be mixed into sauces and spreads for an umami flavour.

Nutritional Benefits of Masago

1. High in Omega-3 Fatty Acids: These are essential fats beneficial for heart and brain health.
2. Rich in Protein: A good source of high-quality protein.
3. Low in Calories: This makes for a light yet nutritious meal addition.
4. Vitamins and Minerals: Contains vitamins like B12 and minerals such as selenium and magnesium.

Sustainable Harvesting of Masago

Masago is often considered a more sustainable choice than other fish roe types. Capelin populations are generally well-managed, but sourcing masago from responsible fisheries to ensure sustainability is essential.

How to Select and Store Masago

1. Quality: Look for bright, glossy, and uniformly-sized eggs.
2. Storage: Keep refrigerated and consume within a few days of opening.
3. Freezing: Masago can be frozen for more extended storage.

Recipes Featuring Masago

1. Masago Sushi Rolls: Incorporate masago into your favourite sushi rolls for an extra crunch.
2. Masago Mayo Spread: Mix with mayonnaise to create a flavorful spread for sandwiches or wraps.
3. Avocado and Masago Salad: A refreshing salad with creamy avocado and crunchy masago.

Health Benefits of Masago

1. Rich in Omega-3 Fatty Acids: Masago is a good source of omega-3 fatty acids, which are essential for heart health and brain function and reduce inflammation in the body.
2. High-Quality Protein Source: It provides a decent amount of protein, vital for muscle repair, growth, and overall bodily functions.
3. Low in Calories: Masago offers a way to add flavour and texture to dishes without significantly increasing calorie count.
4. It contains essential vitamins and minerals: It’s a source of vitamin B12, essential for nerve health and the production of DNA, and minerals like selenium and magnesium, which play roles in maintaining a healthy body.

Nutritional Values of Masago

Per tablespoon (16g) of masago, the approximate nutritional values are:

• Calories: 40 kcal
• Protein: 4 g
• Fat: 2 g (including Omega-3 fatty acids)
• Cholesterol: 60 mg
• Sodium: 240 mg
• Carbohydrates: Less than 1 g
• Fiber: 0 g
• Sugars: 0 g

Note: These values can vary based on the preparation and serving size.

Downsides of Masago

1. High Sodium Content: Masago can be high in sodium, which might be a concern for people with hypertension or those following a low-sodium diet.
2.  Risk of Heavy Metals: Like many seafood products, there’s a risk of contamination with heavy metals like mercury, although this is generally lower in small fish like Capelin.
3.  Allergies: Being a seafood product, it poses a risk of allergic reactions for some individuals.
4.  Overconsumption Issues: Excessive consumption could lead to imbalances, mainly due to its high sodium and cholesterol content.

How to Add Masago in Your Diet

1. As a Sushi Ingredient: The most popular use of masago is in sushi rolls, either inside the roll or sprinkled on top for a crunchy texture.
2. Topping for Bowls: Sprinkle masago over rice bowls, poke bowls, or salads for added flavour and texture.
3. Ingredient in Sauces: Mix masago into mayonnaise or cream-based sauces to add a unique flavour and texture, perfect for seafood dishes.
4. Garnish: Use masago on various appetizers or canapés, especially those featuring seafood.
5. With Avocado: Combine with avocado in a salad or as a topping for crackers, blending the creamy texture of avocado with the crunch of masago.
6. In Spreads: Incorporate masago into spreads for sandwiches or wraps for an umami kick.

Masago VS Tobiko

• Masago comes from the capelin fish, whereas Tobiko is the roe of the flying fish.
• Masago features smaller, softer eggs, whereas Tobiko has small, crunchy eggs.
• Masago has a natural dull orange hue and is less commonly colored, whereas Tobiko naturally has a vibrant orange color and is often dyed to enhance visual appeal (green with wasabi, black with squid ink, etc.).
• Masago has a milder flavor profile, whereas Tobiko offers a slightly sweet and salty taste with a more pronounced flavor.
• Masago, while also used in sushi, is often utilized more for its flavor and as a cost-effective alternative to Tobiko, whereas Tobiko is frequently used as a garnish in sushi rolls and sashimi for its crunchy texture and aesthetic appeal.
• Both Masago and Tobiko are rich in omega-3 fatty acids and vitamins, but Masago is appreciated for its accessibility and versatility in dishes, whereas Tobiko is sometimes preferred for its slightly higher perceived nutritional and gourmet value.
• Masago is more affordable, making it a popular choice for chefs and consumers looking for a similar texture and taste without the higher cost, whereas Tobiko tends to be more expensive due to its desirability and the labor-intensive process of harvesting flying fish roe.
• Masago, though popular, is seen as a more everyday ingredient in Japanese and fusion dishes, whereas Tobiko has gained international fame and is sought after in high-end sushi cuisine, often considered a delicacy.
• Masago, with its subtler taste and color, is more about adding a nuanced flavor rather than making a visual impact, whereas Tobiko holds a place of esteem in Japanese cuisine for its unique texture and ability to enhance the visual presentation of food.

Precautions with Masago

While masago is generally safe for most people, those with seafood allergies or specific dietary restrictions should exercise caution.

Conclusion

Masago offers a unique combination of flavor, texture, and nutrition, making it a popular choice in various cuisines. Its small size belies its significant impact, both in terms of culinary versatility and nutritional value. Whether you’re a sushi aficionado or just looking to experiment with new ingredients, masago is definitely worth trying.

Frequently Asked Questions About Masago