What are the benefits of Japanese cod roe? Delicious dishes made from cod roe

Cod roe is a distinctive ingredient in Japanese cuisine, notable for its savory taste and rich nutritional value. Not only appealing in flavor, cod roe also offers many health benefits such as improving memory, vision, bone and joint health, and skin. Don’t miss Kamereo’s article below to discover all about this type of roe and unmissable delicious dishes!

What is Japanese cod roe?

Japanese cod roe, also known as “mentaiko,” originated in Korea and was introduced to Japan by merchants from the Hakata region of Kyushu Island. From the 1950s, cod roe quickly became a famous specialty of the Fukuoka region and gradually became popular throughout Japan after World War II. With its distinctive preparation method, cod roe has become an indispensable dish in many Japanese meals.

Cod roe is often marinated with salt and chili to create a spicy, savory flavor, while also helping to preserve it longer. Its exterior has an eye-catching deep red color, and inside, the roe has a slight crispness and rich, buttery texture. When eaten, you will feel an explosion of flavors from the mild spiciness of chili, the richness of salt, blended with a soft yet firm roe texture.

Benefits of cod roe

In addition to being delicious and unique, salted cod roe also offers many health benefits thanks to its rich nutritional content, abundant in omega-3, vitamin D, and protein:

Supports enhanced brain function

Thanks to its rich DHA content, cod roe is considered one of the top foods that help improve memory and brain function, especially for children and the elderly. Furthermore, supplementing DHA during pregnancy also has a significant effect on increasing bone mass for the fetus, while helping to reduce the incidence of postpartum depression in women.

Helps effectively improve vision

Cod roe is a rich source of vitamin A, which plays an important role in improving vision and keeping eyes healthy. In addition, Vitamin A not only enhances vision and protects eyes from diseases such as night blindness but also maintains the integrity of the cornea and epithelial cells under the skin.

Supports anemia treatment

Cod roe contains many nutrients that help promote red blood cell production and improve blood circulation, which is very useful for people with anemia due to weakness or poor nutrition. Eating cod roe regularly helps reduce fatigue, dizziness, and pallor – typical symptoms of anemia. At the same time, it is also a source of iron and other trace elements necessary for blood regeneration.

Contributes to blood pressure stabilization

Omega-3 in cod roe offers outstanding effectiveness in supporting the treatment of hypertension. This component helps reduce the risk of dangerous cardiovascular diseases such as myocardial infarction, stroke, and also prevents the formation of atherosclerotic plaques. In addition, the high iodine content in cod roe also supports thyroid activity, enhances metabolism, and maintains energy.

Boosts bone and teeth health

The abundant vitamin D in cod roe plays an important role in the absorption of calcium and phosphorus, two essential minerals for the development and strength of bones and teeth. At the same time, vitamin D also helps boost the immune system and prevent the risk of inflammation or chronic bone and joint diseases, especially suitable for children and the elderly.

What delicious dishes can be made from cod roe?

Nutritious cod roe is also an excellent ingredient for preparing many delicious and attractive dishes. Here are a few suggestions for you to transform cod roe into unforgettable meals:

Stir-fried cod roe with potatoes

The combination of rich cod roe and soft, earthy potatoes creates a dish that is both delicious and energy-rich. This stir-fry has a harmonious flavor, with crispy golden potatoes fragrant with the slightly crispy, spicy, and salty characteristic of cod roe. This is an ideal choice for family meals or diet menus requiring healthy starches and proteins.

To prepare, you need 50g of cod roe, 3 potatoes, a few cloves of garlic, green onions, olive oil, sesame oil, and a little salt. First, the ingredients will be carefully prepared: potatoes peeled, washed, and cut into bite-sized pieces; cod roe cut into small pieces. Next, sauté garlic in oil until fragrant, add potatoes and fry until golden, then add cod roe and stir-fry together, drizzle with a little sesame oil, and season to taste. Finally, stir for a few more minutes to complete this delicious and attractive dish.

Cod roe with garlic butter sauce

This is a simple yet extremely captivating dish, thanks to the perfect blend of the richness of butter, the pungent aroma of garlic, and the savory taste of cod roe. When the hot butter sauce is poured over the crispy fried cod roe, the dish not only emits an appealing aroma but also creates a unique soft and crispy texture.

Use about 300g of cod roe, 50g of vegetable butter, shallots, green onions, a little white wine, fish sauce, dill, and seasonings such as salt, sugar, and seasoning powder. Wash the cod roe and drain, then fry until golden on both sides. In another pan, sauté shallots and garlic with butter until fragrant, add water and seasonings, and stir well until the mixture thickens. Finally, pour the sauce over the cod roe and serve hot with white rice for the perfect flavor.

Mentaiko Yaki

Mentaiko Yaki is a famous grilled cod roe dish in Japan, often appearing in traditional meals. This dish captivates diners with its rich flavor, mild spicy aftertaste, and crispy grilled exterior. When grilled, the cod roe retains its soft texture inside, while absorbing the seasonings, creating a refined and distinctly Japanese culinary experience.

Choose fresh cod roe, marinate with miso paste, mirin, and a little chili if you like a spicy taste. Then, place the cod roe on a baking tray lined with foil, and bake at 180 degrees Celsius for about 10-15 minutes until the outside turns golden brown. This dish is often served with hot rice or sushi, suitable for both adults and children.

Buy good quality, authentic Japanese salted cod roe at Kamereo

Kamereo is a leading wholesale food platform in Vietnam, accompanying F&B businesses with authentic Japanese, high-quality ingredients. In particular, we are a strategic partner of the Japanese domestic supermarket Gyomu Japan, bringing many distinctive imported products such as salted cod roe, mochi cakes, etc. Thanks to a strict inspection process and modern cold storage system, Kamereo ensures that all items are always fresh, safe, and up to standard.

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In addition to quality ingredients, Kamereo offers a complete food supply chain solution. From selection and ordering to delivery, everything is done on a single platform. With over 3,000 diverse items, businesses can easily manage orders, save time and costs, and optimize operational resources.

Another major strength is pricing transparency and proper documentation. Kamereo issues electronic VAT invoices immediately after payment, helping customers with financial reporting and compliance. This advantage is something traditional suppliers often lack, giving F&B businesses more peace of mind and control in every transaction.

Moreover, our fast and flexible delivery service is another reason Kamereo is trusted by many customers. You can place orders until midnight and receive them before 6 AM the next morning – perfect for the fast-paced F&B industry. Kamereo also applies a co-checking policy upon delivery, ensuring top-notch quality for every order.

Important Notes When Eating Cod Roe

Although cod roe is highly nutritious, proper consumption is key to avoid health risks:

• Don’t overeat: Limit to 2–3 times per week to prevent protein overload and maintain nutritional balance.
• Pair with other foods: Combine with vegetables, meat, and fish to ensure a balanced and varied diet.
• Ensure thorough cooking: Cook cod roe well to eliminate harmful bacteria and parasites.
• Check for allergic reactions: First-time consumers should try a small amount and monitor for symptoms like rashes, swelling, or difficulty breathing.

Frequently Asked Questions

Can cod roe be eaten daily?

No. It’s best to consume cod roe only 2–3 times per week to avoid excess protein and maintain nutritional balance.

Can cod roe cause allergies?

Yes. As a seafood product, cod roe may trigger allergies in some individuals. First-time users should eat a small amount and watch for signs like itching, rashes, swelling of lips/eyes, or difficulty breathing. If symptoms occur, stop consuming and seek medical advice immediately.

How should cod roe be stored?

Cod roe should be stored in an airtight container in the refrigerator to avoid air exposure and high temperatures, helping preserve its flavor and quality.

Conclusion

In conclusion, cod roe is not only a delicious delicacy but also a highly nutritious food that benefits overall health. If you are looking for a reliable source of authentic Japanese salted cod roe for your restaurant, look no further than Kamereo—the trusted partner of the F&B industry. And don’t forget to follow our Food and Lifestyle section to explore more delicious recipes!