Pompano is a type of fish that is commonly used in various dishes. One cubic inch of fried, floured, or breaded pompano, with the bone removed, contains approximately 35 calories.

In addition to being low in calories, pompano is also a good source of protein, omega-3 fatty acids, and various vitamins and minerals.

In this article, we'll explore the nutritional value of pompano, its health benefits, and how you can prepare and cook it to make delicious dishes.

What is Pompano?

Pompano is a saltwater fish that is commonly found in the Atlantic Ocean and the Gulf of Mexico. It has a silvery body with a blue-green tint and is known for its delicate and mild flavor. Due to its flavor and texture, pompano is often used in various dishes, including grilled, baked, or fried preparations. It is also a popular choice for ceviche and sushi.

How many calories are in a cubic inch of Pompano?

One cubic inch of fried, floured, or breaded pompano, with the bone removed, contains approximately 35 calories. The calorie content of pompano can vary depending on the cooking method and additional ingredients used in the dish. For example, grilled or baked pompano will have fewer calories compared to fried or breaded pompano.

What is the nutritional value of Pompano?

Pompano is a good source of protein, omega-3 fatty acids, vitamin D, and selenium. A 100-gram serving of pompano contains approximately 20 grams of protein and 113 calories. It also provides 12% of the recommended daily intake of vitamin D and 54% of the recommended daily intake of selenium.

What are the health benefits of eating Pompano?

Eating pompano can provide various health benefits due to its nutritional content. For example, omega-3 fatty acids found in pompano can help reduce the risk of heart disease and stroke. Vitamin D is important for maintaining strong bones and teeth, while selenium can support a healthy immune system.

What is the recommended serving size of Pompano?

The recommended serving size of pompano is approximately 4 ounces, or about the size of a deck of cards. It's important to keep in mind that the calorie and nutrient content of a dish can vary depending on the serving size and additional ingredients used.

How does the cooking method affect the calorie count of Pompano?

The cooking method can have a significant impact on the calorie count of pompano. For example, fried or breaded pompano will have a higher calorie count compared to grilled or baked pompano. It's important to consider the cooking method when trying to make healthier choices.

What are some popular dishes that use Pompano?

Pompano is a versatile fish that can be used in a variety of dishes, both savory and sweet. Some popular dishes that use pompano include ceviche, sushi, grilled or baked fillets, and fish tacos.

How to prepare and cook Pompano?

Preparing and cooking pompano is relatively simple and straightforward. To remove the bones, start by cutting the head and tail off the fish. Then, make a small incision near the head and use your fingers to gently pull out the bones. Rinse the fish under cold water and pat it dry with a paper towel. From there, you can season the fish with salt, pepper, or other seasonings of your choosing. For grilled or baked pompano, preheat your oven or grill to the desired temperature and cook the fillets for 10-15 minutes, or until the internal temperature reaches 145 degrees Fahrenheit.

What are some additional tips when cooking Pompano?

Here are some additional tips to keep in mind when cooking pompano: - When choosing pompano, look for fish that has bright, clear eyes and firm, shiny flesh. - To add flavor, try marinating the fish in citrus juice or seasoned olive oil before cooking.

Where to buy Pompano?

You can typically find pompano at your local fish market or grocery store. If you're having trouble sourcing fresh pompano in your area, there are also online seafood retailers that can ship the fish directly to your door.