Fish, pompano, steamed
Common food
Photo: Wikipedia
Steamed pompano is a prized, buttery fish celebrated for its delicate, flaky texture and clean, subtly sweet flavor that shines with minimal seasoning. This lean preparation method preserves its naturally moist flesh and highlights its impressive protein density, making it a cornerstone of healthy coastal cuisines.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People adore steamed pompano for its luxurious, buttery mouthfeel and the way it absorbs delicate flavors like ginger, scallion, and soy. Its cultural significance in celebratory feasts, especially in Chinese and Mediterranean traditions, adds a layer of meaning to its exquisite taste.
⚠️ Watch-outs & how to enjoy it better
As a finfish, pompano is a common allergen and should be avoided by those with fish allergies. Its high natural fat content, while healthy, means it is calorie-dense, so portion control is key for those managing calorie intake. To counteract this, pair it with high-fiber, low-calorie vegetables like steamed bok choy or a crisp salad to increase satiety without excessive calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heart-healthy monounsaturated fats, particularly oleic acid.
- Provides essential minerals like selenium and phosphorus.
- Steaming retains nutrients without added cooking fats.
- Low in carbohydrates, suitable for low-carb dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pompano is so revered in Florida that it is the state's official saltwater fish, and recreational fishing for it is a deeply ingrained local tradition.
Full nutrition (USDA data · scales with serving)
| Water | 63.3 g |
| Energy | 207 kcal |
| Protein | 23.4 g |
| Total lipid (fat) | 12.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 481 mg |
| Sodium, Na | 180 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 46.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.60 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 65.1 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 43.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 13.9 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.52 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.71 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.31 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 22:5 n-3 (DPA) | 0.26 g |
| PUFA 22:6 n-3 (DHA) | 0.50 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I prevent steamed pompano from becoming dry or rubbery?
The key is precise timing. Steam a 1-inch thick fillet for just 8-10 minutes over high heat. The fish is done when it flakes easily with a fork and is just opaque in the center. Overcooking is the primary cause of dryness.
What are the best sauces or seasonings for steamed pompano?
Its delicate flavor pairs beautifully with light, aromatic sauces. A classic combination is a drizzle of hot oil over fresh ginger, scallions, and a splash of light soy sauce. Other great options include a lemon-dill yogurt sauce, a simple beurre blanc, or a Thai-style chili-lime dressing.
Is pompano a sustainable seafood choice?
Sustainability varies by region and fishing method. Look for pompano sourced from well-managed U.S. fisheries (like the Atlantic coast) or from reputable farms. Check resources like the Monterey Bay Aquarium Seafood Watch for the most current recommendations in your area.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.07 kcal/g · 45% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.