Pan-Fried Jack Fish with Herbs

Pan-Fried Jack Fish with Herbs recipe videos

Pan-Fried Jack Fish with Herbs is a savory seafood dish featuring firm, white-fleshed jack fish (often pompano or similar species) seasoned with a blend of fresh herbs like cilantro, parsley, or dill, then pan-seared to a golden crisp. Common in coastal cuisines, especially in Southeast Asia, the Caribbean, and parts of the Mediterranean, it highlights the fish's natural sweetness with aromatic, herbaceous notes.

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🍽️ Nutrition at a glance

This dish is high in lean protein and healthy fats, particularly omega-3 fatty acids, while being low in carbohydrates. A typical serving (about 150g of fish) provides around 200-250 calories, along with key nutrients like vitamin B12, selenium, and phosphorus.

Nutrition breakdown

Calories	280 kcal
Protein	32 g
Carbs	3 g
Fat	15 g
Fiber	1 g
Sugar	0 g
Sodium	350 mg
Potassium	400 mg
Phosphorus	250 mg
Vitamin B12	2.5 µg
Niacin (B3)	6 mg
Selenium	35 µg
Vitamin D	1.5 µg
Magnesium	30 mg
Omega-3 (EPA+DHA)	0.4 g

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish often reflects coastal traditions of using simple, fresh herbs to enhance seafood without overpowering it, making it a staple in home cooking. Nutritionally, jack fish is prized for its high protein-to-calorie ratio and heart-healthy fats, supporting muscle maintenance and cardiovascular wellness.