Pompano Fish Recipe
Pompano fish is a flavorful, mild, and delicate fish that is perfect for grilling or baking. This simple yet delicious recipe uses lemon, garlic, and fresh herbs to enhance the natural taste of the fish, making it a perfect dish for a healthy and satisfying meal.
Equipment
- Baking dish or grill
- Aluminum foil (if grilling)
- Knife and cutting board
- Basting brush
Ingredients
- 2 whole pompano fish cleaned and scaled
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 4 cloves garlic minced
- 1 tbsp fresh parsley chopped
- 1 tbsp fresh thyme or rosemary
- 1 lemon sliced
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
Preheat the Oven or Grill:
- Preheat the oven to 375°F (190°C) if baking, or heat the grill to medium-high heat if grilling.
Prepare the Fish:
- Pat the pompano fish dry with paper towels. Make 2-3 slashes on each side of the fish with a knife to help the seasoning penetrate. Season the fish inside and out with salt and pepper.
Season and Marinate:
- In a small bowl, mix together the olive oil, lemon juice, garlic, parsley, and thyme (or rosemary). Use a basting brush to coat the fish generously with the marinade, making sure to get it inside the slashes and the cavity.
- Stuff the cavity of each fish with lemon slices.
Bake or Grill the Fish:
- Baking Method: Place the fish in a baking dish and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Grilling Method: If grilling, place the fish on aluminum foil or directly on the grill grates. Grill for 5-7 minutes per side, until the fish is cooked through and the skin is crispy.
Serve:
- Transfer the fish to a serving platter and garnish with additional lemon wedges. Serve hot alongside rice, salad, or vegetables.
Video
Notes
Pompano fish is naturally oily and flavorful, so it doesn’t require much seasoning.
For extra flavor, you can add fresh herbs like dill or cilantro to the marinade.
This recipe works well with other fish varieties, such as snapper or sea bass.
For extra flavor, you can add fresh herbs like dill or cilantro to the marinade.
This recipe works well with other fish varieties, such as snapper or sea bass.
Nutrition
Serving: 1servingCalories: 350kcalCarbohydrates: 3gProtein: 35gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gTrans Fat: 0gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 1gSugar: 1gVitamin A: 200IUVitamin C: 10mgCalcium: 30mgIron: 1.5mg
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