Seafood
cooked florida pompano.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pompanoflorida pompanotrachinotus carolinuscommon pompano
SERVING
CALORIES
211
PROTEIN
23.3g
CARBS
0g
FAT
12.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories211kcal—
Protein23.3g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat12.1g16%
Saturated fat4.5g23%
Trans fat0g—
Cholesterol64mg21%
Water63.5g—
MINERALS
Sodium83mg4%
Potassium480mg10%
Calcium28mg2%
Iron0.80mg4%
Magnesium35mg8%
Phosphorus250mg20%
Zinc0.70mg6%
Copper0.05mg6%
Manganese0.02mg1%
Selenium45µg82%
VITAMINS
Vitamin A25µg3%
Vitamin C0mg0%
Vitamin D10µg50%
Vitamin E1.2mg8%
Vitamin K0.10µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.18mg14%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.40mg24%
Folate (B9)15µg4%
Vitamin B121.2µg50%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup240g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
1 ml1g
1 liter1000g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High in heart-healthy Omega-3 fatty acids
- ✓Excellent source of high-quality lean protein
- ✓Rich in Vitamin B12 for nerve health
- ✓Contains Selenium which acts as a powerful antioxidant
- ✓Provides Phosphorus for bone health
COOKING TIPS
In the kitchen.
- 1Pan-sear with the skin side down first for a crispy texture
- 2Avoid overcooking; the flesh should be opaque and flake easily with a fork
- 3Season simply with lemon, salt, and herbs to highlight its buttery flavor
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 2 days
- Freeze in vacuum-sealed bags for up to 3 months for best quality
- Place in the coldest part of the refrigerator immediately after cooling
FAQ
Frequently asked questions.
How long does cooked pompano last in the fridge?
Cooked pompano can be safely stored in an airtight container in the refrigerator for up to 2 days.
Can you freeze cooked pompano?
Yes, you can freeze it for up to 3 months, though the texture may become slightly firmer upon thawing.
What is the best way to reheat cooked pompano?
Reheat gently in a pan over low heat with a splash of water or broth, or in an oven at 275°F (135°C) covered with foil to prevent drying.
What does pompano taste like?
Pompano has a mild, sweet, and buttery flavor with a firm but tender texture.
Is pompano high in mercury?
Florida Pompano is generally considered to have low to moderate mercury levels, making it a safe choice for most people when consumed in moderation.
What are good substitutes for pompano?
Snapper, sea bass, or porgy are excellent substitutes due to their similar mild flavor and firm texture.
How do you know if pompano is cooked through?
The fish is done when the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily with a fork.
Is the skin of the pompano edible?
Yes, the skin is thin and delicious, especially when pan-seared until crispy.
Is pompano a fatty fish?
It is considered a moderately fatty fish, which contributes to its rich flavor and high Omega-3 content.
How should I prepare pompano for cooking?
Rinse the fish and pat it thoroughly dry with paper towels to ensure a good sear or bake.
