Bottarga Fish Roe

The Nutritional Benefits of Fish Roe: Mullet and Tuna Bottarga

Tuna and mullet bottarga, a delicacy of Mediterranean cuisine, are nutrient-rich foods, great allies of our body. Here is why they are so important for our health.


Bottarga is prepared with salted and dried fish eggs. The market offers two types of bottarga: tuna and mullet roe.

The two types of bottarga have different aspects and different organoleptic characteristics, but they are both delicious and perfect for many uses in the kitchen.

In ancient times, Bottarga was considered an extremely important food. In fact, just as all eggs, Bottarga has a high energetic value, it is rich of nutritional elements such as porteins and lipids. In spite of this, limited consumption of fish roe, is not fattening as you may think.

Mullet Bottarga

It is made from from the roe of cefalo, or gray mullet and is characteristic of Sardinia.

The mullet is considered more appealing than the tuna bottarga for its particular taste: delicate and at the same time bitter with a special almond aftertaste.

This bottarga has a golden or amber colour, from the lightest to the darkest nuance.

Tuna Bottarga

The tuna bottarga has more decisive and sharp flavor. It has a color that ranges from light pink to dark pink.

Fish Roe and Cholesterol

Serveral studies carried out by the Biology Department of Cagliari University, showed that mullet roe bottarga is very rich in Omega3, therefore rich in good cholesterol.

Unlike other animals'eggs, fish eggs contain a high quantity of Omega3 polyunsaturated fatty acids (EPA and DHA), acids that nutritionists consider as important for a balanced diet and valide allies in the prevention of heart diseases. 

Some studies have shown that even after being processed (salted and dried) the eggs keep all their nutritional components unchanged.  

Among the other benefits of bottarga is the improvement of mental and physical fitness. Furthermore, many consider it a powerful aphrodisiac food. 

Since it is a processed and cured with salt, Bottarga is also particularly rich in sodium: be careful to use it in small quantities and do not exceed with salt to avoid making your dishes excessively salted.

Discover how to use Bottarga and many delicious Bottarga recipes on Sensibus.


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