Cod Roe: A Forgotten Delicacy with Rich Nutritional Benefits

Yesterday, my mother returned from the Russian market with a small tin of cod roe. Its familiar tin shimmered with promise, imported from Belarus—one of the few sources that still make their way into Eastern European delis across the United States.

It brought back memories of the last time I tasted cod roe, when it briefly appeared on the menu at our restaurant Bear in NYC.

I remember it as briny and rich—perfect on a slice of toasted rye or a thinly sliced baguette, topped with a sprinkle of chives or a touch of chopped onion and garlic.

Another way to enjoy cod roe is to mix it with cream cheese, creating a savory, velvety spread that pairs beautifully with crackers or fresh vegetables.

Unlike the popular Scandinavian roe paste that comes in a tube, such as Kalles from IKEA, this version feels less processed and more natural—a true taste of the sea. Kalles is delicious in its own right, with its creamy and salty profile often spread on knäckebröd (crispbread) or paired with hard-boiled eggs for a quintessentially Scandinavian snack.

However, the cod roe from Belarus stands apart in its texture and freshness, evoking a more rustic and authentic experience.

A Closer Look at Cod Roe’s Nutritional Value

Cod roe isn’t just a culinary delight; it’s also packed with an impressive range of nutrients that contribute to overall well-being. Here are some key vitamins and minerals found in cod roe, based on recommended daily allowances (RDA/RI):

• Vitamin B12: 8 µg (200% of your RDA/RI)
  • Supports mental health, immune system function, and healthy cell division while reducing fatigue.
• Vitamin D: 14.4 µg (96% of your RDA/RI)
  • Essential for bone health, muscle function, and immune system support.
• Omega-3 EPA/DHA: 0.368 g (74% of your RDA/RI)
  • Contributes to heart and brain health and helps maintain normal blood pressure.
• Thiamin (B1): 0.624 mg (55% of your RDA/RI)
  • Supports energy production and heart function.
• Pantothenic Acid (B5): 2.4 mg (48% of your RDA/RI)
  • Aids in energy metabolism and mental performance.
• Selenium: 32.24 µg (47% of your RDA/RI)
  • Protects cells from oxidative stress and supports thyroid function.

The Science Behind Cod Roe’s Nutritional Profile

Scientific studies have highlighted the exceptional nutritional value of cod roe. In addition to being rich in B-complex vitamins, cod roe contains phospholipids essential for cellular health:

• Phospholipid Content: 2.70%
  • Composed of 45% lecithin, 44% sphingomyelin, and 11% cephalin.

These phospholipids play a crucial role in maintaining healthy cell membranes and supporting brain function. Additionally, studies show that cod roe proteins have an 81% digestibility rate and an 88% biological value, indicating that the proteins are not only easily absorbed but also contain all essential amino acids. Remarkably, this high protein value remains consistent across fresh, canned, and dried forms.

A Traditional and Versatile Ingredient

Cod roe has long been appreciated in various cuisines for its umami depth and versatility. Scandinavian cultures, in particular, have embraced cod roe in diverse forms—from roe-filled spreads to garnishes for open-faced sandwiches. Here are some serving suggestions:

• Savory Spread: Mix cod roe with butter or cream cheese for a rich topping.
• Brunch Staple: Serve on rye toast with soft-boiled eggs, dill, and a dash of lemon.
• Salad Booster: Add a spoonful to enhance the flavor of potato or grain salads.

Compared to cod liver, cod roe has minimal vitamin A but contains beneficial amounts of vitamin E, comparable to that found in wheat germ. This makes it a valuable source of antioxidants.

The Cultural Connection

Cod roe evokes nostalgia for many who grew up with Eastern European or Scandinavian culinary traditions. Whether spread on bread, blended into dips, or eaten directly from the tin, it’s a taste that resonates with memories of home and tradition.

For food lovers who enjoy exploring global flavors, cod roe offers a unique experience—a briny delicacy packed with history, culture, and nutrition. As it gains visibility in specialty markets, it’s worth giving this humble tin of roe a place in your pantry and on your plate.