Grilled Pompano with Lemon and Herbs
Grilled Pompano with Lemon and Herbs is a classic Mediterranean and coastal American seafood dish featuring the whole, buttery pompano fish. It's typically prepared by marinating the fish in a bright mixture of fresh lemon juice, olive oil, and aromatic herbs like parsley, thyme, or oregano before grilling to a crispy, flaky perfection. The preparation highlights the fish's natural sweetness with simple, fresh flavors.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing a rich source of heart-healthy omega-3 fatty acids. A typical serving is relatively lean and offers a good amount of essential nutrients like Vitamin D and selenium, with a calorie count generally between 250-350 kcal.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 26 g |
| Carbs | 2 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 120 mg |
| Selenium | 48 mcg |
| Vitamin D | 6.8 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5.2 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 380 mg |
| Magnesium | 35 mg |
Per 1 fillet (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Pompano is highly prized in culinary circles for its rich, buttery flavor and firm texture, often considered a delicacy. Nutritionally, it's an excellent source of the antioxidant selenium, which supports thyroid function and immune health.
