Baked Pompano

Today, I am thrilled to share with you a delightful recipe starring the magnificent pompano fish. With its distinct flavor and versatility in Filipino cuisine, pompano has become a personal favorite of mine. I find it has tender flesh that boasts a mild, slightly sweet taste that pairs wonderfully with a variety of seasonings.

In this recipe, we’ll be baking the pompano, allowing its natural flavors to shine while infusing it with a refreshing blend of ingredients. As springtime rolls around, my cravings for delicious fish dishes become irresistible, and this baked pompano recipe is one of the perfect answers.

Not only does pompano deliver incredible taste, but it also offers several health benefits. Packed with essential nutrients, including omega-3 fatty acids, vitamins, and minerals, this fish supports heart health, boosts brain function, and promotes overall well-being. By incorporating pompano into your diet, you’re treating your taste buds and nourishing your body at the same time.

One of the reasons I particularly enjoy baking pompano is the ease and convenience it offers. With just a few simple steps, you can achieve a tender and succulent fish dish that will impress your family and guests. No need to worry about excessive oil or lingering odors—baking ensures a hassle-free cooking experience without compromising on flavor.

Baked Pompano

Recipe by MadiCourse: Entree

Servings

2

servings

Prep time

5

minutes

Cooking time

35

minutes

Calories

470

kcal

Ingredients

• 1-1.5 lb whole pompano fish

• ½ cup chopped red or white onion

• 6 cloves garlic, minced

• 1 medium tomato, chopped

• 2 tablespoons calamansi or lemon juice

• Salt and pepper to taste

Directions

• Preheat the oven to 400°F (200°C).
• Clean the pompano fish, removing the guts to reduce fishy odor. Rub salt inside the fish where the guts were, then rinse thoroughly.
• Make an incision in the middle on both sides of the fish and season it with 1 tablespoon of lemon or calamansi juice, salt, and pepper.
• Place the seasoned fish on a large piece of aluminum foil that can be folded to enclose the fish.
• In a bowl, mix the minced garlic, chopped onion, chopped tomato, and remaining tablespoon of lemon or calamansi juice.
• Stuff some of the mixture into the cavity where the fish guts were, and spread the remaining mixture on top of the fish.
• Fold the aluminum foil to enclose the fish securely.
• Bake the pompano fish in the preheated oven for 20-25 minutes.
• Uncover the fish and switch the oven to low broil and broil for an additional 7-10 minutes, until the fish turns slightly brown.
• Remove from the oven and serve.

Notes

• _{Nutrition Facts for the whole recipe: Calories: 470-550 calories, Total Fat: 10-15 grams, Saturated Fat: 2-3 grams, Trans Fat: 0 grams, Cholesterol: 160-200 milligrams, Sodium: 300-500 milligrams, Total Carbohydrates: 10-15 grams, Dietary Fiber: 2-3 grams, Sugars: 4-6 grams, Protein: 75-85 grams}
• _{Please note that these nutrition facts are estimates and may vary depending on the specific ingredients and quantities used. It’s always a good idea to calculate the nutrition facts based on the specific products and brands you use for a more accurate representation.}