Sea urchins, also known as cầu gai or nhím biển, are considered the “ginseng of the sea” thanks to their rich nutritional value, containing high levels of protein, omega-3 fatty acids, healthy fats and essential minerals. In Côn Đảo, sea urchins are a well-known specialty found abundantly around rocky reefs and enjoyed in many delicious ways.
A Unique and Nutritious Island Delicacy
For the people of Côn Đảo, sea urchins are both feared and cherished. Their sharp spines can easily cause injury, yet once cleaned, the urchin reveals soft golden roe—the prized edible part and the key ingredient for a variety of flavorful dishes.
Popular Dishes Made from Côn Đảo Sea Urchin
Grilled Sea Urchin with Scallion Oil
The most common preparation. Sea urchins are halved, grilled over charcoal and enjoyed with salt, pepper, and lime. This highlights their natural richness and aroma.
Sea Urchin Porridge
The roe is gently sautéed with garlic before being added to simmering porridge. The result is a creamy, fragrant dish perfect for replenishing energy, especially after long journeys or days at sea.
Sea Urchin with Lime and Mustard
A quick, fresh way to enjoy raw urchin. Its natural sweetness pairs perfectly with lime and mustard, making it a favorite among diners seeking a refreshing appetizer.
Other variations include steamed sea urchin with eggs, sea urchin sauce (mắm nhum), urchin porridge with lotus seeds, and stir-fried sea urchin with vegetables, each offering its own distinct flavor and health benefits.
Health Benefits
In traditional Eastern medicine, sea urchin roe is considered warm in nature and salty in flavor, helping to:
- Nourish the kidneys and vital essence
- Improve blood circulation
- Boost overall vitality and physical strength
- Support recovery in cases of fatigue or weakness
For these reasons, sea urchin is often regarded as a high-energy dish favored by men.
Consumption Notes
Due to its high protein content, sea urchin is not recommended for:
- Individuals with gout
- Those on weight-loss diets
- Pregnant women with heaty constitutions
- People prone to seafood allergies
