Baked Pompano with Herbs
Baked Pompano with Herbs is a simple, elegant dish featuring the whole, buttery pompano fish seasoned with fresh herbs like parsley, thyme, and rosemary, then baked to perfection. It is a popular preparation in Mediterranean and coastal cuisines, particularly in Portugal and the Azores, where fresh seafood is a staple.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, with virtually no carbohydrates. A typical serving provides key nutrients like omega-3 fatty acids, vitamin D, and selenium, and generally contains around 250-350 calories.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 35 g |
| Carbs | 0 g |
| Fat | 17 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 400 mg |
| Vitamin D | 5.0 mcg |
| Selenium | 44.0 mcg |
| Phosphorus | 250 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8.0 mg |
| Potassium | 420 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin E | 1.5 mg |
Per 1 whole baked pompano (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Pompano is prized for its rich, buttery flavor and firm texture, making it a favorite for whole-fish preparations. Nutritionally, it's a standout for its high concentration of heart-healthy omega-3s, which support cardiovascular and brain health.
