Pompano Meunière
Pompano Meunière is a classic French seafood dish featuring whole or filleted pompano, a prized coastal fish, pan-seared to a golden crisp and finished with a simple, luxurious sauce of browned butter, fresh lemon juice, and parsley. The dish highlights the delicate, sweet flavor of the pompano, which is native to the Atlantic and Gulf coasts. It is a staple of elegant bistro and coastal cuisine.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the fish and butter. A typical serving provides a good source of selenium, vitamin B12, and phosphorus, with a calorie count ranging from 350 to 450 kcal depending on the portion size and amount of butter used.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 8.5 µg |
| Selenium | 45 µg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5.2 mg |
| Vitamin D | 6.8 µg |
| Potassium | 420 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin E | 1.8 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The 'meunière' technique, meaning 'miller's wife' in French, refers to dredging the fish in flour before frying, which creates a delicate crust that perfectly absorbs the nutty brown butter sauce. Nutritionally, the combination of high-quality protein and anti-inflammatory omega-3s makes it a heart-healthy choice within a balanced diet.
