Fried Pompano
Fried Pompano is a popular seafood dish featuring whole or filleted pompano fish that is seasoned and pan-fried or deep-fried until golden and crispy. The dish typically uses ingredients like pompano, salt, pepper, flour or cornstarch for coating, and oil for frying. It is a beloved preparation in many coastal cuisines, particularly in the Mediterranean, the Caribbean, and parts of Asia.
🍽️ Nutrition at a glance
Fried Pompano is a high-protein, moderate-fat dish with very few carbohydrates, primarily from the light coating. A typical serving provides a good source of omega-3 fatty acids, vitamin B12, and selenium, with a calorie ballpark of around 350-400 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 36 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 0.5 g |
| Sugar | 0.2 g |
| Sodium | 450 mg |
| Vitamin B12 | 8.5 mcg |
| Selenium | 62 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 7 mg |
| Vitamin D | 6 mcg |
| Potassium | 420 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 whole fried pompano (approx. 250 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Culturally, pompano is often considered a premium fish due to its rich, buttery flavor and tender texture, making it a celebratory dish in many regions. Nutritionally, it's unique for its high content of heart-healthy monounsaturated fats, similar to those found in olive oil.
