What Foods Contain Eel? A Comprehensive Guide

January 12, 2026 •

4 min read

Globally, more than 70 percent of the total eel catch is consumed in Japan alone, showcasing its profound cultural significance in Japanese cuisine. But this versatile fish, with its rich, savory flavor and tender texture, is a treasured ingredient in dishes far beyond Japan, featuring prominently in European traditions and other culinary styles worldwide. The list of foods that contain eel is extensive and varied, reflecting a long and rich history of culinary use.

Quick Summary

This guide covers various international dishes featuring eel, including Japanese grilled unagi, European smoked and jellied preparations, and specialty eel soups and stews. It outlines the differences between freshwater and saltwater eels and highlights the unique flavors and cooking methods of each, providing a global overview of this culinary delicacy.

Key Points

Japanese Cuisine Dominates: Over 70% of the world's eel is consumed in Japan, primarily as unagi (freshwater) and anago (saltwater).
Variety of Japanese Dishes: Popular Japanese foods containing eel include Unadon (grilled eel over rice), Unagi Sushi, Umaki (eel wrapped in omelet), and Kabayaki (grilled eel basted with sauce).
European Delicacies: European cuisine features eel in dishes such as British Jellied Eels, northern European Smoked Eel, Belgian Paling in't Groen (eel in green sauce), and Spanish Angulas (elvers).
Global Specialties: Other countries incorporate eel into their cuisine, including Vietnamese eel noodle soup (Miến Lươn), Korean grilled eel (Jangeo-gui), and traditional Māori smoked eel (Tuna Kuwharuwharu).
Significant Health Benefits: Eel is rich in essential nutrients, including omega-3 fatty acids, high-quality protein, and vitamins A, D, and E, which support heart, brain, and bone health.
Mandatory Cooking: Raw eel blood is toxic to humans, but cooking completely neutralizes this toxin, making cooked eel safe for consumption.

Japanese Cuisine: The Heart of Eel Delicacies

Japan is arguably the most famous consumer of eel, known by two primary Japanese terms: unagi (freshwater eel) and anago (saltwater conger eel). Each has a distinct flavor and texture profile, leading to different preparations.

Popular Unagi Dishes

Unagi is typically richer, fattier, and more robust in flavor.

Unadon/Unaju: A classic and immensely popular rice bowl dish. Unadon is a simpler serving of grilled eel (prepared kabayaki-style) over a bed of steamed rice in a bowl, while unaju is the more lavish presentation in a lacquered box. The eel is basted with a sweet, soy-based sauce called tare during grilling, creating a savory-sweet caramelized glaze.
Kabayaki: This term refers to the method of preparing eel by butterflying, skewering, and grilling it while applying a sweet sauce. It is the signature cooking style for unagi and is often served as a main course.
Umaki: A protein-rich dish where tender grilled unagi is wrapped in a fluffy Japanese-style omelet (tamagoyaki), creating a savory and satisfying combination.
Unagi Sushi: A beloved staple in sushi restaurants globally, where strips of cooked and glazed unagi are placed atop sushi rice (nigiri) and sometimes wrapped with a thin strip of nori.

Anago: The Delicate Alternative

Anago, the saltwater eel, is leaner and has a milder, more delicate flavor. It is often prepared by simmering or steaming, resulting in a light and fluffy texture, and is sometimes served with a light sauce rather than the thick glaze used for unagi.

European Eel Traditions

Eel consumption also has deep historical roots in European countries, where it is prepared in various traditional ways.

Jellied Eels (UK): A classic, though less common, dish from London's East End. This consists of chopped eels boiled in a spiced stock which, upon cooling, sets into a savory jelly.
Smoked Eel (Netherlands, Germany, Sweden): Smoked eel is a highly-prized delicacy throughout northern Europe. The eel is brined and smoked, creating a succulent and sweet, smoky flavor. It is often served on toast or as an appetizer.
Paling in't Groen (Belgium): A traditional Belgian dish featuring eel cooked in a green sauce made from a variety of fresh herbs, such as parsley, mint, and watercress.
Angulas (Spain): A luxury Spanish delicacy of young eels, or elvers, sautéed with garlic, olive oil, and chili pepper. Its high cost has led to the development of inexpensive imitations made from surimi.

Global Eel Delicacies Beyond Japan and Europe

Eel is a celebrated ingredient in many other international cuisines as well.

Miến Lươn (Vietnam): A hearty cellophane noodle soup with deep-fried or stir-fried eel, garnished with bean sprouts, wood ear mushrooms, and fresh coriander.
Jangeo-gui (Korea): A grilled eel dish where freshwater eel is marinated in a spicy or savory sauce before being grilled. It is considered a health food, especially in the summer.
Tuna Kuwharuwharu (New Zealand): The Māori people of New Zealand traditionally dried or smoked longfin eel, which they consider a gift from the gods.
Eel Stew (Italy): In Italian regions like Comacchio and Naples, eel is prepared in stews, such as the Christmas Eve delicacy of fried capitone (female eel).

Nutritional Benefits of Eating Eel

Eel is not only flavorful but also highly nutritious. It is packed with essential nutrients that contribute to overall health.

Rich in Omega-3 Fatty Acids: Eel is an excellent source of omega-3s, which support heart health, improve blood pressure, and reduce cholesterol levels.
High in Vitamins: It contains significant amounts of vitamins A, D, and E, which are beneficial for vision, bone health, and the immune system.
Minerals: The fish is also a good source of essential minerals, including phosphorus, potassium, and calcium.
High-Quality Protein: As a high-protein food, eel is great for muscle repair and growth.

Eel Preparation and Safety

One crucial aspect of preparing eel is ensuring it is thoroughly cooked. Raw eel blood is toxic to humans and other mammals, containing a protein that can harm the heart and muscles. However, cooking completely neutralizes this toxin, making cooked eel perfectly safe for consumption. Traditional preparation methods, such as the Japanese steaming-and-grilling process or European boiling and smoking, ensure the eel is cooked properly and safely enjoyed.

Comparison of Eel Types and Dishes

To provide a clear perspective on the different ways eel is enjoyed, here is a comparison table of key international dishes.


Feature	Unagi (Japanese Freshwater Eel)	Anago (Japanese Saltwater Eel)	Smoked Eel (European)	Jellied Eels (UK)
Flavor Profile	Rich, fatty, sweet, and savory	Mild, delicate, subtle sweetness	Rich, smoky, and oily	Savory, lightly spiced, and tangy
Texture	Tender, buttery, and flaky	Leaner and fluffier	Succulent, firm, and oily	Firm pieces suspended in a natural jelly
Preparation	Skewered, grilled (kabayaki), and glazed with sweet sauce	Steamed or simmered, then lightly grilled or served raw	Brined and smoked over wood chips	Boiled with vinegar and spices, then chilled
Common Dishes	Unadon, Unaju, Umaki, Unagi Sushi	Anago Nigiri, Anago Tempura	Served on toast, in salads, or as an appetizer	Served cold with mashed potatoes (pie and mash)
Best Paired With	Rice, sake, and sansho pepper	Wasabi, soy sauce	Rye bread, creamy spreads	Mashed potatoes, vinegar, and chili

Conclusion

While eel is most famously associated with Japanese delicacies like unagi sushi and donburi, its culinary reach is extensive and global. From hearty Korean grills to delicate Spanish elvers and traditional British jellied preparations, eel's versatility makes it a celebrated ingredient in a variety of cuisines. Rich in nutrients and unique in flavor, eel continues to be a prized food for many cultures around the world.

Frequently Asked Questions

Unagi is a freshwater eel, known for its richer, fattier, and more flavorful meat, often grilled and basted with a sweet sauce. Anago is a saltwater conger eel, which is leaner, milder, and more delicate, typically steamed or simmered.

No, eel is never served raw. The blood of raw eel is toxic to humans. It must be cooked thoroughly to eliminate the toxins. In sushi, the eel is always fully cooked, often grilled and glazed.

The taste of eel can vary depending on the type and preparation. Freshwater eel (unagi) is often described as rich, sweet, and savory with a firm, buttery texture. Saltwater conger eel (anago) is milder and more delicate in flavor.

Yes, eel is very nutritious. It is a good source of omega-3 fatty acids, high-quality protein, and vitamins A, D, and E. These nutrients support heart health, brain function, and immune system strength.

Many countries have traditional eel dishes. You can find smoked eel in Northern Europe (Netherlands, Germany), jellied eels in the UK, grilled eel in Korea, eel stews in Italy, and eel soups in Vietnam.

Eel has become expensive due to overfishing and a corresponding decline in wild populations. This has increased demand, particularly in regions like Europe and Japan, where it is considered a delicacy.

Yes, you can prepare eel at home, but it is important to handle it properly and cook it thoroughly to ensure safety. Many recipes require filleting, and then grilling, steaming, or simmering to eliminate any toxins in the blood.