Cornmeal-Crusted Pompano
Cornmeal-Crusted Pompano is a classic Southern and Gulf Coast seafood dish featuring the delicate, buttery pompano fish coated in a crispy cornmeal crust and pan-fried. The simple preparation highlights the fish's natural flavor, typically seasoned with salt, pepper, and sometimes paprika or garlic powder. It's a staple in coastal American cuisine, particularly in states like Louisiana, Florida, and the Carolinas.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein and healthy fats, particularly omega-3 fatty acids from the pompano. A typical serving provides a moderate calorie count, with the cornmeal adding some carbohydrates but the overall profile leaning towards protein and fat.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 12 g |
| Fat | 15 g |
| Fiber | 1 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 8.5 mcg |
| Selenium | 52 mcg |
| Phosphorus | 310 mg |
| Niacin (B3) | 6.8 mg |
| Vitamin D | 5.2 mcg |
| Potassium | 420 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 45 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
The use of cornmeal as a crust is a hallmark of Southern U.S. cooking, born from the region's historical reliance on corn as a staple grain. Nutritionally, pompano is one of the richer sources of vitamin B12 among common fish, essential for nerve function and blood cell formation.
