Pompano en Papillote
Pompano en Papillote is a classic French and Mediterranean-inspired dish where a whole pompano fillet is sealed in a parchment paper packet with aromatics like lemon, herbs, and vegetables, then baked. The packet steams the fish in its own juices, resulting in a tender, flavorful, and moist preparation. It's a celebrated method for highlighting the natural sweetness of this premium, silver-sided fish.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats while being very low in carbohydrates, making it a nutrient-dense, heart-healthy meal. A typical serving provides a good source of omega-3 fatty acids, vitamin B12, and selenium, with a calorie ballpark of 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 50 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Phosphorus | 280 mg |
| Niacin (B3) | 8 mg |
| Vitamin D | 6 mcg |
| Potassium | 420 mg |
| Vitamin B6 | 0.6 mg |
Per 1 pompano fillet with vegetables (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
The 'en papillote' (in parchment) technique is a classic French cooking method that creates a self-contained steam oven, locking in moisture and nutrients without added fats. Pompano is prized in many coastal cuisines for its rich, buttery flavor and firm texture, which holds up perfectly to this gentle cooking method.
