Grilled Pompano with Garlic Butter
Grilled Pompano with Garlic Butter is a classic seafood dish featuring the rich, buttery flesh of the pompano fish, a popular saltwater species found in warm coastal waters. The fish is typically grilled whole or in fillets, then generously basted with a mixture of melted butter, minced garlic, and often fresh herbs like parsley. It is a staple in coastal cuisines, particularly in the Gulf Coast region of the United States and in Mediterranean-inspired cooking.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids, vitamin B12, and selenium. A typical serving contains approximately 350-450 calories, with the majority coming from the fish's natural oils and the added garlic butter.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 420 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 40 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 6 mg |
| Vitamin D | 3 mcg |
| Omega-3 (EPA+DHA) | 800 mg |
| Potassium | 300 mg |
| Vitamin E | 2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Pompano is prized by chefs for its firm texture and mild, sweet flavor that doesn't overpower the garlic butter, making it a perfect canvas for this preparation. Nutritionally, the combination of the fish's omega-3s with the antioxidants in garlic creates a heart-healthy meal.
