Whole Fried Pompano
Whole Fried Pompano is a popular seafood dish featuring the entire pompano fish, typically scaled, scored, and deep-fried until the skin is crispy and the flesh is tender. It is a staple in many coastal cuisines, particularly in the Caribbean, Southeast Asia, and parts of the Mediterranean, often seasoned simply with salt, pepper, and citrus.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with a significant portion of its calories coming from healthy fats, especially omega-3 fatty acids from the fish. A typical serving provides a good source of essential nutrients like vitamin B12, selenium, and phosphorus.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 40 g |
| Carbs | 2 g |
| Fat | 34 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin B12 | 12 mcg |
| Selenium | 80 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Vitamin D | 5 mcg |
| Potassium | 450 mg |
| Magnesium | 50 mg |
Per 1 whole fried pompano (approx. 250 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Culturally, serving the fish whole is often a symbol of abundance and celebration in many coastal communities. Nutritionally, pompano is one of the fattier, more flavorful fish, making it a rich source of heart-healthy monounsaturated fats and omega-3s.
