What are the benefits of tobiko caviar, calorie content, the composition of vitamins and minerals. Who is the product recommended to eat, who should avoid it? Recipes and interesting facts about the delicacy.
Tobiko is a Japanese delicacy, caviar of fish belonging to the Flying family. Eggs are small - 0.5-0.8 mm in diameter. Tobiko is significantly smaller than ikura (this is the name in Japanese for salmon caviar), but more than masago (capelin caviar in Japanese). The taste is smoked and salty, the texture is crispy. It is classically used in the preparation of sushi and is indispensable in one of the most popular rolls - California. The natural color of tobiko is reddish-orange, but often the product is dyed in different shades to make the presentation more interesting. Most often it is painted in bright red, black, green, yellow-orange. For the procedure, both natural ingredients are used - beet juice, wasabi juice, cuttlefish ink, ginger juice, and synthetic products. The latter are less safe, but more convenient because they do not affect the taste.
Composition and calorie content of tobiko caviar
In the photo tobiko caviar
Tobiko is a good food for any diet, it has a low calorie content, it is a good source of protein and healthy fats.
The calorie content of tobiko caviar is 65 kcal per 100 g, of which:
- Proteins - 22, 3 g;
- Fat - 3, 9 g;
- Carbohydrates - 1 g.
The protein of the product is easily digestible and complete, that is, it contains all 20 amino acids necessary for a person, including 8 essential ones. But the fats of the Japanese delicacy are especially valuable: the composition of tobiko caviar contains omega-3 fatty acid - this component, which we must get from food every day, is found in few products.
Fats per 100 g:
- Saturated - 0.5 g, of which cholesterol - 94 mg;
- Monounsaturated - 0.8 g;
- Polyunsaturated - 2, 7 g, of which Omega-3 - 2434 mg, Omega-6 - 29 mg.
The product is also rich in vitamins and minerals.
Vitamins per 100 g:
- Vitamin A, RE - 299 IU;
- Vitamin B1, thiamine - 0.2 mg
- Vitamin B2, riboflavin - 0.7 mg;
- Vitamin B4, choline - 335 mg;
- Vitamin B5, pantothenic acid - 1 mg;
- Vitamin B6, pyridoxine - 0.2 mcg;
- Vitamin B9, folate - 80 mcg;
- Vitamin B12 - 10 mcg;
- Vitamin C, ascorbic acid - 16 mg;
- Vitamin E, alpha-tocopherol - 7 mg;
- Vitamin K, phylloquinone - 0.2 mcg;
- Vitamin PP, NE - 1, 8 mg.
Macronutrients per 100 g:
- Potassium - 221 mg;
- Calcium - 22 mg;
- Magnesium - 20 mg;
- Sodium - 91 mg;
- Phosphorus - 402 mg
Microelements per 100 g:
- Iron - 0.6 mg;
- Copper - 0.1 mcg;
- Selenium - 40.3 mcg;
- Zinc - 1 mg
A delicacy, first of all, can be considered as a source of vitamin E, B12, phosphorus, selenium - 100 g of the product contains more than 50% of the daily dose of these valuable biologically active substances.
Useful properties of tobiko
In Japan, the product is often used as a component of medical nutrition for malnutrition and anemia. It is also believed to be very beneficial for children, pregnant women and the elderly. However, the delicacy is also recommended for the diet of athletes, people with increased physical activity, since it is able to restore the body, maintaining the proper level of nutrients.
The benefits of tobiko caviar:
- Antioxidant effect … The product contains a large amount of vitamin E - one of the main antioxidant vitamins. It fights excess levels of free radicals, thereby reducing the likelihood of cell mutations, which over time can lead to serious diseases, including cancer.
- Female beauty product … Vitamin E is also considered a female beauty vitamin. It increases the elasticity and firmness of the skin, prevents the appearance of signs of aging. Also has a positive effect on hair and nails. Omega-3 fatty acids also make an important contribution to the health of the skin; they make the skin smooth, velvety, and radiant.
- Product of male power … A large amount of easily digestible complete protein makes tobiko an ideal product for maintaining and developing muscle mass, and therefore it must be present in a man's diet.
- General strengthening effect … The rich vitamin and mineral composition provides the benefits of the product for the whole body. Although not every vitamin, macro- and microelement is contained in a record amount, even moderate doses make an important contribution to the overall balance. That is why tobiko is recommended for both pregnant women and children - it is important for both of them to regularly receive in the proper amount of nutrients for growth, development, and strengthening of immune forces.
- Prevention of cardiovascular diseases … Healthy omega-3 fatty acids play a vital role for heart and vascular health, they help to normalize and balance the level of "good" and "bad" cholesterol, reduce the likelihood of cholesterol plaque formation and, accordingly, prevent the development of vascular disease and acute heart conditions.
- Anti-inflammatory effect … Omega-3 also provides a powerful anti-inflammatory effect. We need Omega-3 and Omega-6 acids, but we get much more of the latter with a classic diet, as a result of this imbalance, even Omega-6s that are useful to us become harmful and can lead to the development of inflammatory processes of one nature or another. In balance, Omega-3 and Omega-6 provide us with excellent health.
- Improving the functioning of the nervous system … Omega-3 has a great influence on the functioning of the nervous system and brain activity. Here, again, the inclusion of a delicacy in the children's diet, especially the student's diet, becomes very important, since students must cope with the most serious mental stress.
- Thyroid Support … The delicacy is rich in selenium - one of the most important components for the proper functioning of the thyroid gland. Many women, especially after pregnancy, are faced with such a condition as hypothyroidism - the inability of the thyroid gland to reproduce the necessary hormones, often this happens precisely because of the depletion of the necessary minerals. Regular use of tobiko will minimize the likelihood of developing the condition.
- Strengthening bone tissue … Do not forget about the presence in the composition of a large amount of phosphorus - an important mineral for the strength of bones and teeth. It is necessary, however, to remember that phosphorus works in tandem with calcium, it is important to take this into account when preparing dishes with tobiko. An excellent option is rolls with tobiko, which is rich in phosphorus, and sesame seeds, which are rich in calcium.
- Normalization of the function of hematopoiesis … Finally, we note the high content of vitamin B12 in the composition of the product - this is the most important component for maintaining the function of hematopoiesis. It plays a special role in the formation of red blood cells, often anemia develops not as a result of iron deficiency, but due to a lack of B12. Thus, the inclusion of this component in the diet is a good prevention of the development of anemia.
As you can see, tobiko is indeed a very valuable product for our diet, useful for women, men and children.
Contraindications and harm to tobiko
However, with flying fish roe, not everything is so simple. You need to understand that this product is exotic for our country, and therefore the likelihood of developing allergic reactions is high.
This means that pregnant women who have not previously tried the delicacy should not start using it already being in position.
The same can be said for children. Firstly, you should not give the product to a child earlier than 3 years old. Secondly, even after 3 years, you need to be careful, you can start with one small roll - the main thing is that the rest of the ingredients in it are already well known to the child. If there is no allergy, you can increase the amount over time.
Tobiko caviar can harm people with certain diseases that suggest a therapeutic diet. Be sure to check with your doctor if the product will be useful for you.
In addition, it is unsafe to eat a delicacy in unlimited quantities, try to consume it in moderation - portions of rolls per day or a couple of tablespoons of caviar added to a salad will be enough not to harm your health, but at the same time get all the benefits of the product.
However, its quality is of paramount importance - in our country it is quite difficult to find good caviar without harmful additives.
How to choose tobiko caviar?
On sale you can find a frozen delicacy and ready-made in a marinade. The advantage of the first is that you can prepare the marinade yourself, adding only familiar and natural ingredients to it, and it is important to note that the caviar of flying fish perfectly tolerates freezing, with practically no loss of its useful properties. The advantages of the finished canned product are that you do not need to spend time on additional preparations, and you can use it right away, however, various synthetic components may be present in it.
However, in our country you often do not have to choose: you can buy tobiko caviar not in every store, and therefore, having found it on sale in any of the described types, as a rule, without hesitation, they get what they have. However, having seen your favorite delicacy, we recommend not to lose your head and at least take a closer look at the packaging and composition.
If the tobiko is frozen, you should pay attention to the presence / absence of ice crumbs, snow deposits and water inside the package - all these are signs of improper freezing or storage. You should not purchase such a product: both its benefits and aesthetic qualities will be greatly impaired.
If the caviar is in a jar, see what preservatives, colors, and other artificial additives were used in its preparation. In the event that they are not familiar to you, be sure to check the safety of supplements on the Internet.
In addition, be careful, often on the jar with the beautiful inscription "Tobiko" there is not pure caviar of flying fish, but a mix. Often, the delicacy is mixed with ordinary herring caviar, previously colored. Please note that if herring roe is the first component of the composition, then there is even more of it in the jar than tobiko. Of course, there is nothing dangerous in herring caviar, but you must understand what you are paying for.
By the way, the price of tobiko caviar is not small and amounts to 500-1000 rubles per 500 g. Such a spread in cost is explained by the difference in composition: the more natural the product, the higher the price, of course.
Tobiko caviar recipes
Of course, the signature dish with tobiko is California rolls, a frequent ingredient in other sushi and rolls - fresh and baked. However, caviar also well complements various salads, snacks and hot dishes with an Asian flavor.
Several recipes with tobiko:
- Rolls "California" … Rice for rolls (150 g) rinse well several times in cold water - you need to change it 5-7 times. When it becomes transparent, drain the rice and let it drain for 15-20 minutes. Boil the rice according to the instructions, stir in the sushi vinegar (2 tablespoons) while still hot and leave for 15 minutes under a damp towel. Meanwhile, boil the whole crab for 20 minutes, then refrigerate and remove the meat (you should get 150-200 g). Peel the avocado (100 g) and cut into thin strips. Take out (5 pieces) nori leaves so that they are at hand. Take a roll mat, wrap with cling film, lay out a sheet of nori. Lay the rice on top in a thin layer, gently turn the leaf over and on the other side put the avocado slices in a row, draw a “line” next to it with Japanese mayonnaise (10 g per serving), then lay the crab meat. Very gently roll the rice roll up and dip it in tobiko (20 g per serving). Cut the rolls with a sharp knife and serve with wasabi and pickled ginger.
- Japanese poke … Rinse round rice (150 g) several times, cook according to the instructions. Combine rice vinegar (25 ml), sugar (20 g), salt (5 g), pour the mixture into hot rice, stir well. Cut the cucumbers (2 small) in half, cut into half rings, and then lightly beat off with the handle of a knife. Prepare the marinade: mix rice vinegar (10 ml), orange juice (10 ml), sugar (5 g), chopped chili (1/2), pour over cucumbers. Blanch fresh green peas (100 g) in boiling water for a minute, cool, remove the peas. Divide the crab sticks (200 g) into fibers, mix with kimchi sauce (3 tablespoons), sweet chili sauce (1.5 tablespoons) and Japanese mayonnaise (2.5 tablespoons). Place rice in a plate, top with crab sticks, peas, cucumbers, tobiko (50 g), roasted peanuts (30 g) and chopped cilantro (5 g).
- Salad with tobiko caviar and nectarines … Cut the tomato (1 piece) and nectarine (1 piece) into thin slices. Cut the red onion (50 g) and the green part of the leek (10 g) into small strips, cover with ice water for 5 minutes. Boil the water, turn off the heat, put the shrimp (10 pieces) into the water for 2-3 minutes. Mix sour cream (15 g), Japanese mayonnaise (15 g), condensed milk (5 g), wasabi (10 g), lemon juice (5 ml). Add sauce to tomatoes and nectarines and place on a plate. Lay the shrimp on top, sprinkle with red onions and leeks, and tobiko (5 g).
- Salmon pasta … Put your favorite pasta (150 g) into a saucepan, cover with water, bring to a boil and drain immediately. Meanwhile, finely chop the shallots (10 g), garlic (10 g), spinach (20 g). Chop the salmon fillet (100 g) into 2x2 cm cubes. Fry the garlic, onion, salmon and thyme (pinch) in a hot skillet for 3-5 minutes. Add chicken stock (100 ml), nutmeg and smoked paprika (pinch each), prepared paste, cream (100 ml), spinach. Simmer until the pasta is done. Serve hot with tobiko caviar (20g) and herbs to taste.
- Olivier in Japanese … Boil potatoes (50 g), carrots (50 g), egg (1 piece), cut everything into cubes, also cut a fresh cucumber (50 g) into cubes, mix the indicated ingredients, add green canned peas (50 g), mix again. Prepare the dressing: Combine Japanese mayonnaise (10 g), tobiko (10 g), wasabi (5 g). Fry the shrimp (40 g) in a mixture of olive (10 ml) and garlic (15 ml) oil. Season the salad, put it on plates through a portion form, garnish with shrimps, thinly sliced cucumber (30 g), radish (30 g) slices, celery leaves (15 g) on top.
Tobiko caviar is indispensable for oriental cuisine, but, as you can see, it can be found in Russian too. Be sure to try to diversify your diet with this healthy delicacy.
Interesting facts about flying fish roe
Flying fish is not a rare species, it is found in China, Indonesia, India, but more than half of the world's catch comes from Japan.
In many countries - Vietnam, China, Indonesia - they have invented a humane way to get caviar without harming the fish itself. The fact is that it spawns on plants along the coast, and the locals meticulously collect the valuable delicacy.
Tobiko harvesting technology has not changed for 500 years. Of particular value is a special sauce for soaking caviar, the exact recipe of which is kept secret, and at the moment it is owned by only a few companies - large manufacturers of the product.
Watch a video about the properties of tobiko caviar:
Tobiko caviar is a healthy and tasty delicacy. In Japan, this product is actively promoted in medical nutrition, it is recommended in a special way to athletes, pregnant women and children. However, in our country, it is still perceived as an exotic decoration for rolls. Hopefully this article will convince you to look at this valuable nutritional component from a different angle.
