Grilled Pompano with Lemon
Grilled Pompano with Lemon is a simple, elegant seafood dish featuring the whole, buttery pompano fish, typically seasoned with salt, pepper, and fresh lemon juice before being grilled. It is a popular preparation in coastal cuisines, particularly in the Mediterranean, Florida, and parts of the Caribbean, where fresh catch is celebrated. The bright acidity of the lemon perfectly cuts through the fish's rich, delicate flesh.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good dose of omega-3 fatty acids, while being very low in carbohydrates. A typical serving offers essential nutrients like vitamin B12, selenium, and phosphorus, with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 18 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 50 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Potassium | 400 mg |
| Vitamin D | 10 mcg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Pompano is prized by chefs and anglers alike for its exceptional flavor and firm, white flesh, often considered a 'gourmet' fish. Nutritionally, its high omega-3 content supports heart and brain health, making it a delicious choice for a nutrient-dense meal.
