Mullet Roe
Mullet roe, often referred to as bottarga in Mediterranean cuisine or karasumi in Japan, consists of the salted, cured, and dried egg sacs of the grey mullet fish. It is a prized delicacy with a firm, waxy texture and a concentrated, savory umami flavor. This ingredient is typically served thinly shaved over pasta, salads, or appetizers.
🍽️ Nutrition at a glance
Mullet roe is an exceptionally high-protein food with a moderate fat content and negligible carbohydrates. It provides a significant amount of omega-3 fatty acids, vitamin B12, and selenium, with a single serving containing approximately 200-250 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 22 g |
| Carbs | 0 g |
| Fat | 13 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 680 mg |
| Vitamin B12 | 15 mcg |
| Selenium | 45 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 3 mg |
| Omega-3 (EPA+DHA) | 800 mg |
| Vitamin D | 4 mcg |
Per 1 ounce (28 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mullet roe is a symbol of luxury and tradition, often called 'the caviar of the Mediterranean' and served during holidays or special occasions. Nutritionally, its curing process concentrates its nutrients, making it one of the most potent natural sources of healthy fats and B vitamins.
