Baked Pompano with Mango Salsa
Baked Pompano with Mango Salsa is a light, flavorful dish featuring a whole, pan-dressed pompano fish fillet, baked until tender and topped with a fresh, tropical salsa. The salsa typically combines diced ripe mango, red onion, cilantro, jalapeño, and lime juice. This preparation is popular in coastal and tropical regions, particularly in the Caribbean, Florida, and parts of Southeast Asia.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb meal that provides a good source of healthy fats from the fish. A typical serving offers around 350-400 calories, rich in omega-3 fatty acids, vitamin C, and potassium.
Nutrition breakdown
| Calories | 370 kcal |
| Protein | 35 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 3 g |
| Sugar | 8 g |
| Sodium | 220 mg |
| Vitamin C | 45 mg |
| Potassium | 580 mg |
| Vitamin A | 320 IU |
| Omega-3 (EPA+DHA) | 1.2 g |
| Phosphorus | 310 mg |
| Selenium | 44 mcg |
| Vitamin B12 | 2.5 mcg |
| Magnesium | 45 mg |
Per 1 fillet (about 150 g) with 1/4 cup (60 g) mango salsa · estimated, varies by recipe
💡 What's interesting
Culturally, this dish beautifully represents fusion cuisine, marrying the delicate, buttery flavor of pompano—a prized fish in many warm coastal cuisines—with the vibrant, sweet-tart profile of mango salsa, a staple in tropical culinary traditions. Nutritionally, it's an excellent example of a balanced, whole-food meal that delivers high-quality protein and micronutrients with minimal processing.
