Salmon Roe Snacks Because DHA Is Your New Bestie

I had to take a cheat day and for this baguette!  Actually it was a salmon roe experiment 🤓.  Jim and I were watching some recipes from a nutrition researcher we follow, Dr. Rhonda Patrick ( She made this low carb recipe of salmon roe and avocado wrapped in seaweed sushi nori.  Always wanting to try the healthiest of all foods, we were game to give it a go.


salmon caviar snack

Salmon Roe with cream cheese + avocado on toast


We ran out to get some salmon caviar to give it a try.  Roe and caviar to the non-foodies among you are the same thing.

We put together the ingredients for the seaweed wrap and dove in.  Unfortunately after taking the 2 bites necessary to eat one snack, Jim was disappointed.  He didn’t like it.   As you may have guessed, there’s no such thing as cheap caviar.  A small jar of this stuff will run about $25 – $30 on average.  Of course I didn’t want it to go to waste and I wouldn’t be able to eat all of it, I had an idea!  Being someone who grew up on bagels, cream cheese and lox, I said to Jim, “if you eat it on bread 🥖 with cream cheese you will like it more.”

So the next day I went off to get a sourdough baguette.  First, let me say what a heavenly treat it is when you take a bite of crusty sourdough bread after you haven’t had any in a long time!  We’ve been bread, pasta and rice free for the whole year.  We’ll make exceptions for special events once in a while.  We don’t want to be party poopers after all.  I gave Jim the green light to try it this way since he hasn’t cheated on his starches in a long while.  As predicted, he liked it.  It tastes a lot like smoked salmon on toast!

If you haven’t sworn off bread, give these snacks a try.  Ingredients:

  • Salmon roe
  • Avocado
  • Organic cream cheese
  • Squeeze some lemon on it

Serve on toasted baguette slices, toast, crackers or a bagel.

If you’re on a low carb diet or bread-free, go with our original plan.  I liked it!  It’s basically the same as a salmon roe sushi roll without the rice.



Salmon Roe Stack from

Just wrap the roe and avocado in sushi seaweed nori, add a dash of soy sauce (I used Bragg’s liquid aminos) or tamari or ponzu sauce.  Squeeze some lemon 🍋 on it, wrap it up and eat!

Salmon roe is high in a special form of DHA which is an Omega-3 fatty acid.  Regular fish isn’t nearly as high in this type of DHA as the roe.  The DHA found in salmon roe has the potential to get right into the brain thanks to a transporter that targets it.  Talk about “brain food,” this is the ultimate!  There’s also a cool antioxidant called astaxanthin that may help prevent dementia!

Sushi 🍣 time anyone?

(Nori wrap picture from

Jill Brown
Jill Brown
Hi, I'm JillI am a Los Angeles based Fitness + Nutrition Coach. With 20+ years of experience in teaching, training and continuing my education, I have transformed thousands of lives through fitness and healthy lifestyle changes.