Pompano a la Plancha
Pompano a la Plancha is a classic Spanish and Latin American dish featuring whole or filleted pompano fish cooked on a hot griddle (plancha). It is typically seasoned simply with salt, pepper, garlic, and lemon, often served with a side of sautéed vegetables or a fresh salad. The dish highlights the fish's natural, delicate flavor and is a staple in coastal cuisines.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides a good source of vitamins like B12 and minerals such as selenium and phosphorus, with a calorie count roughly between 250-350 kcal per serving.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 30 g |
| Carbs | 1 g |
| Fat | 18 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 400 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 55 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Vitamin D | 6 mcg |
| Potassium | 350 mg |
| Magnesium | 30 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Cooking 'a la plancha' is a traditional Spanish method that uses a flat metal griddle, searing the fish quickly at high heat to create a crispy skin while keeping the flesh moist and tender. Nutritionally, pompano is prized for its high omega-3 content, which supports heart and brain health.
