How to eat healthy with Salmon Roe?

Salmon Roe also known as Red Caviar is one of the healthiest foods you can eat. It’s commonly described with the “superfood” tag. But first, do you know exactly what it is? Salmon Roe are the developed eggs of salmon. Salmon eggs are red-orange in color and are taken from the inside of the fish. They vary in size from around 5 mm to one centimeter and by eating it you can get almost every vitamin, mineral and fatty acid you need. 

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Salmon Roe is different from salmon Caviar, also known as ‘ikura’ in Japan, and the latter requires an additional step. To make Caviar requires aging Salmon Roe in a soy-sauce-based brine, although the length of this aging process will differ by brand. There are plenty of ways to eat Salmon Roe, and some popular options include sushi  or even by itself.  


Salmon Roe has a unique flavor, and according to its consumers eating it is like bursting a bubble.The eggs are slightly flexible to light pressure, but any higher pressure and they “pop” and reveal their juicy centers. Even though its taste it’s hard to describe, it is said to be flavorful, slightly salmon-like, and salty. 

But Salmon Roe it’s not just about flavor and texture, it’s a food you’d want to include in your diet in order to stay healthy. Salmon eggs are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. Including Salmon in a balanced diet can help decrease the chances of heart disease, ease inflammation, and more. Studies have shown a number of potential health benefits to seafood rich in omega-3 fatty acids, which include Salmon eggs. 

Salmon Roe provides a significant amount of protein. Per 100 grams, Salmon Roe offers 29 grams of protein, which is more than most other meat and seafood products. Also, the protein is very high in quality, and all the essential amino acids are present in adequate amounts. Omega 3 is another main component of Salmon Roe. According to the nutrition facts, 100 grams of Salmon Roe offers more than 3 grams of omega-3 which is an extremely high amount. This omega-3 content may also translate to benefits for heart health. Some studies have shown that eating roe or similar seafood at least once a week can significantly lower your chances of developing heart disease. Heart disease is the leading cause of death in the U.S.

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These fatty acids found in Salmon eggs can also help provide important support for healthy fetal brain and nervous system development. Doctors recommend consuming Salmon eggs to  pregnant women and also, people with inflammation issues like artritis.

Now you know Salmon Roe is tasty, healthy and worth trying you may be thinking how to eat it. In Japan, Salmon Roe is a common ingredient for sushi and raw fish/rice mixed dishes. However, this is far from the only way to use Salmon Roe. That’s why Caviar Lover has prepared a couple of recipe ideas for you to try whenever you want. Check them out and have fun trying them! 

Roe Salad 

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Salmon Roe


Red pepper 

Olive oil


Place the eggs in salted water to boil for about 20 minutes. Meanwhile, finely chop the onion and pepper. Drizzle with a good amount of olive oil and mix to coat. When the eggs are cooked, drain them well. Gently mix into the previous mixture and drizzle again with olive oil.

Lemony Cucumber Carpaccio with Créme Fraîche & Salmon Roe

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9 Persian cucumbers 

1 lemon

1/3 cup Créme Fraîch

4 tablespoons Salmon Roe

cracked pepper (freshly)


Slice cucumbers very thinly into ribbons on a mandoline. Squeeze 2 lemon wedges over cucumbers and toss to coat. Allow cucumbers to marinade in lemon juice for 10 minutes so that the membranes soften slightly. Layer slices on plates, dollop créme fraiche, and add a few grinds of freshly cracked pepper. Add small spoonfuls of Salmon Roe onto créme fraîche and cucumber slices and serve with remaining lemon wedges.

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Do you want to stay informed of  more cooking ideas? Visit Yummly for more inspiration. And for the best high quality Salmon Roe and Caviar visit our online store. You’ll find a great variety of food products to try at home. We’re looking forward to seeing you!