Whole Roasted Pompano with Herbs
Whole Roasted Pompano with Herbs is a flavorful seafood dish featuring a whole pompano fish, a member of the jack family prized for its rich, buttery flesh. The fish is typically seasoned with a blend of fresh herbs like parsley, thyme, and rosemary, along with garlic, lemon, and olive oil, then roasted until the skin is crisp and the interior is tender. This preparation is popular in coastal cuisines, particularly in the Mediterranean and parts of the Americas.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides a good amount of vitamins B12 and D, selenium, and phosphorus, with a calorie range of approximately 350-450 kcal depending on the fish size and added fats.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 42 g |
| Carbs | 2 g |
| Fat | 28 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Vitamin B12 | 12 µg |
| Vitamin D | 15 µg |
| Selenium | 76 µg |
| Phosphorus | 380 mg |
| Potassium | 520 mg |
| Magnesium | 55 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Niacin (B3) | 8 mg |
Per 1 whole roasted pompano (approx. 400 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Pompano is often considered a delicacy due to its delicate flavor and firm texture, and roasting it whole is a traditional method that helps retain moisture and infuse the meat with the aromatic herbs. Nutritionally, the whole-fish preparation allows for the consumption of nutrient-rich skin and small bones, which can be a source of calcium and additional minerals.
