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Raw Sardine Roe
Fish
Nutri-ScoreA

Raw Sardine Roe

Sardina pilchardus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Sardine Roe provides 150 kcal, 25g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw sardine roe is a nutrient-dense seafood delicacy rich in omega-3 fatty acids, protein, and essential vitamins and minerals. It is often enjoyed for its unique flavor and health benefits.

Also known as:
Sardine eggsSardine caviar
Scientific NameSardina pilchardus
Region of OriginMediterranean Sea and Atlantic Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
70%
Fiber0g
Total30.0g
Protein
25g(83%)
Fats
5g(17%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B128.9 µg (370%)
Vitamin D1.5 µg (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High protein content aids in muscle repair and growth, making it beneficial for athletes.
✓Contains essential vitamins like B12 and D, crucial for energy metabolism and bone health.
✓Selenium content supports immune function and acts as an antioxidant.

Possible Risks & Side Effects

!May contain environmental contaminants such as heavy metals, so sourcing from clean waters is essential.
!Raw consumption carries a risk of foodborne illness; ensure freshness and proper handling.

How to Prepare & Consume

Best enjoyed raw as sashimi or in sushi, but can also be lightly cured or smoked for added flavor.

Smart Selection & Storage

How to Select

Choose roe that is bright in color, firm to the touch, and has a fresh ocean scent. Avoid any that appear dull or have an off odor.

How to Store

Keep raw sardine roe refrigerated at temperatures below 40°F (4°C) and consume within 2-3 days for best quality.

Myths vs Realities

MythRaw fish roe is always safe to eat.
RealityRaw fish roe can carry risks of foodborne illness; ensure it is sourced from reputable suppliers.
MythAll fish roe is high in cholesterol.
RealityWhile fish roe contains cholesterol, it is also rich in healthy fats that can support heart health.
MythYou cannot eat fish roe if you have a seafood allergy.
RealitySome individuals may tolerate certain types of roe; consult with an allergist for personalized advice.

Healthy Recipes

Sardine Roe Avocado Toast

A nutritious twist on classic avocado toast, featuring creamy avocado topped with fresh raw sardine roe for a burst of flavor and omega-3s.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 50g raw sardine roe
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh dill for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado in a bowl with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toasted bread and top with raw sardine roe and fresh dill.

Sardine Roe Quinoa Salad

A vibrant quinoa salad packed with nutrients, featuring raw sardine roe, colorful vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 100g raw sardine roe
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and top with raw sardine roe before serving.

Sardine Roe Cucumber Boats

Refreshing cucumber boats filled with a creamy yogurt mixture and topped with raw sardine roe, perfect for a light appetizer.

Ingredients
  • 2 large cucumbers
  • 1/2 cup Greek yogurt
  • 1 tbsp dill, chopped
  • 1 tbsp lemon juice
  • 100g raw sardine roe
  • Salt and pepper to taste
Instructions
  1. 1. Cut cucumbers in half lengthwise and scoop out the seeds to create boats.
  2. 2. In a bowl, mix Greek yogurt, dill, lemon juice, salt, and pepper.
  3. 3. Fill each cucumber boat with the yogurt mixture and top with raw sardine roe.

Sardine Roe and Spinach Frittata

A protein-packed frittata featuring fresh spinach and raw sardine roe, perfect for a healthy breakfast or brunch.

Ingredients
  • 6 large eggs
  • 1 cup fresh spinach, chopped
  • 100g raw sardine roe
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, whisk eggs with salt and pepper, then stir in spinach and feta cheese.
  3. 3. Heat olive oil in an oven-safe skillet, pour in the egg mixture, and cook until the edges set. Transfer to the oven and bake until fully set. Top with raw sardine roe before serving.

Sardine Roe Sushi Rolls

Delicious sushi rolls made with sushi rice, fresh vegetables, and a generous topping of raw sardine roe for a unique flavor.

Ingredients
  • 2 cups sushi rice, cooked
  • 4 sheets nori
  • 1 avocado, sliced
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 100g raw sardine roe
  • Soy sauce for serving
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, and arrange avocado, carrot, and cucumber on top.
  2. 2. Roll tightly and slice into pieces.
  3. 3. Top each piece with raw sardine roe and serve with soy sauce.

Sardine Roe and Sweet Potato Cakes

Crispy sweet potato cakes infused with raw sardine roe, offering a delightful combination of flavors and textures.

Ingredients
  • 2 medium sweet potatoes, cooked and mashed
  • 100g raw sardine roe
  • 1/2 cup breadcrumbs
  • 1 egg
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine mashed sweet potatoes, raw sardine roe, breadcrumbs, egg, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides.

Sardine Roe Zucchini Noodles

A light and refreshing dish featuring spiralized zucchini noodles topped with raw sardine roe and a tangy dressing.

Ingredients
  • 2 medium zucchinis, spiralized
  • 100g raw sardine roe
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spiralized zucchini, olive oil, lemon juice, minced garlic, salt, and pepper.
  2. 2. Toss well to coat the noodles.
  3. 3. Top with raw sardine roe and serve immediately.

Sardine Roe and Beetroot Salad

A colorful salad featuring roasted beetroot, mixed greens, and raw sardine roe for a nutritious and visually appealing dish.

Ingredients
  • 2 medium beetroots, roasted and sliced
  • 100g raw sardine roe
  • 2 cups mixed greens
  • 1/4 cup walnuts, toasted
  • 2 tbsp balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine mixed greens, roasted beetroot slices, and toasted walnuts.
  2. 2. Drizzle with balsamic vinaigrette and toss gently.
  3. 3. Top with raw sardine roe before serving.

Sardine Roe Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of quinoa, vegetables, and raw sardine roe, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup diced tomatoes
  • 100g raw sardine roe
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 190°C (375°F).
  2. 2. In a bowl, mix cooked quinoa, diced tomatoes, raw sardine roe, Italian seasoning, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Bake for 25-30 minutes until the peppers are tender.

Sardine Roe and Chickpea Dip

A protein-rich dip made from blended chickpeas and raw sardine roe, perfect for a healthy snack with veggies or whole-grain crackers.

Ingredients
  • 1 can chickpeas, drained
  • 100g raw sardine roe
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 garlic clove
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine chickpeas, raw sardine roe, tahini, lemon juice, garlic, salt, and pepper.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain crackers.

Frequently Asked Questions (FAQ)

What are the health benefits of eating raw sardine roe?

Raw sardine roe is rich in omega-3 fatty acids, protein, and essential vitamins, promoting heart health, muscle repair, and overall well-being.

How should raw sardine roe be stored?

It should be kept refrigerated and consumed within a few days of purchase for optimal freshness.

Can I eat raw sardine roe if I am pregnant?

Pregnant women should consult their healthcare provider before consuming raw seafood due to potential risks of foodborne illness.

Is raw sardine roe safe for children?

Raw sardine roe can be safe for children if sourced from reputable suppliers and consumed in moderation.

How do I know if raw sardine roe is fresh?

Fresh roe should have a clean ocean smell, firm texture, and vibrant color without any off-putting odors.

What dishes can I make with raw sardine roe?

It can be used in sushi, as a topping for crackers, or incorporated into salads for a unique flavor.

Are there any allergens associated with sardine roe?

Sardine roe may trigger allergies in individuals sensitive to fish or seafood.

How does raw sardine roe compare to other fish roe?

Raw sardine roe is generally lower in calories and fat compared to caviar but offers similar nutritional benefits.

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Comparisons
Raw Sardine Roe vs Alaska Plaice Fillet Raw Sardine Roe vs Albacore Tuna Raw Sardine Roe vs Albacore Tuna
Nutrients
Protein in Raw Sardine Roe Calories in Raw Sardine Roe Vitamin-c in Raw Sardine Roe Magnesium in Raw Sardine Roe
Featured Guides
Health Benefits of Raw Sardine Roe Healthy Recipes with Raw Sardine Roe
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico