Grilled Pompano with Lemon-Caper Butter
Grilled Pompano with Lemon-Caper Butter is a Mediterranean-inspired seafood dish featuring a whole, buttery pompano fillet grilled to perfection and topped with a bright, savory sauce. The key ingredients are the pompano fish, butter, fresh lemon juice, and briny capers. This preparation is popular in coastal cuisines, particularly in the Mediterranean and parts of the United States like Florida.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, while being very low in carbohydrates. It is an excellent source of omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing approximately 350-450 calories.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 35 g |
| Carbs | 2 g |
| Fat | 28 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 480 mg |
| Vitamin B12 | 12 mcg |
| Selenium | 55 mcg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Vitamin D | 6 mcg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Pompano is often called the 'king of flatfish' for its rich, delicate flavor and is a prized catch in many coastal regions. Nutritionally, the lemon-caper butter sauce not only adds flavor but also provides a dose of vitamin C and antioxidants from the capers.
