Whole Roasted Pompano

Whole Roasted Pompano is a popular seafood dish featuring the entire pompano fish, typically seasoned with salt, pepper, herbs, and lemon, then roasted until the skin is crispy and the flesh is tender. It is a staple in coastal cuisines, particularly in the Mediterranean, Caribbean, and parts of the United States like Florida and the Gulf Coast.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing around 300-400 calories.

Nutrition breakdown

Calories	350 kcal
Protein	35 g
Carbs	2 g
Fat	22 g
Fiber	0 g
Sugar	0 g
Sodium	450 mg
Vitamin B12	8.5 mcg
Selenium	45 mcg
Phosphorus	280 mg
Niacin (B3)	9 mg
Omega-3 Fatty Acids	1.2 g
Vitamin D	6.5 mcg
Potassium	420 mg
Magnesium	40 mg

Per 1 whole roasted pompano (approx. 250 g, edible portion) · estimated, varies by recipe

💡 What's interesting

Pompano is often roasted whole to preserve its delicate, buttery flavor and moist texture, and it's celebrated in many cultures as a symbol of prosperity and good fortune, especially during festive occasions.