Pompano (Florida, Raw)
Pompano is a delicious and nutritious fish known for its mild, sweet flavor and tender texture. Commonly found in the waters off Florida, this fish is a great source of high-quality protein and a range of essential nutrients. Whether you’re grilling, baking, or pan-searing, pompano offers a healthy addition to any meal.
Nutritional Breakdown (Per 100g of Raw Pompano):
| Nutrient | Amount |
|---|---|
| Energy | 164.0 kcal |
| Protein | 18.48 g |
| Total Fat | 9.47 g |
| Saturated Fats | 3.509 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 22.0 mg |
| Iron | 0.6 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 195.0 mg |
| Potassium | 381.0 mg |
| Sodium | 65.0 mg |
| Zinc | 0.72 mg |
| Copper | 0.038 mcg |
| Manganese | 0.013 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.56 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 3.0 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 1.3 mcg |
| Vitamin A | 40.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 11.0 mcg |
Health Benefits:
Pompano is a rich source of high-quality protein, offering nearly 18.5 grams per 100 grams of raw fish. Protein is essential for muscle repair, immune function, and the production of enzymes and hormones. This makes pompano an excellent choice for those looking to maintain or build muscle mass.
In addition to protein, pompano is high in omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function. It also provides a range of minerals such as potassium, magnesium, and phosphorus, which contribute to overall health, including supporting healthy bones, proper nerve function, and maintaining healthy blood pressure.
With its low carbohydrate content, pompano is a good option for those following a low-carb or keto diet. The fish also contains essential vitamins like B12, niacin, and selenium, which play important roles in energy production, antioxidant activity, and immune system support.
Allergen Information:
Pompano is a type of fish, and as such, it is part of the group of foods that can cause allergic reactions in susceptible individuals. People with fish allergies should avoid consuming pompano.
Dietary Preferences:
Pompano fits well into a variety of dietary preferences, including:
- Low-Carb & Keto Diets: With zero carbohydrates, this fish is an ideal choice for those looking to reduce their carb intake.
- Paleo Diet: As a lean protein, pompano is suitable for those following a paleo lifestyle, which emphasizes whole, unprocessed foods.
- Gluten-Free: Naturally gluten-free, pompano is safe for individuals with gluten sensitivities or celiac disease.
- High-Protein Diets: With a high protein content, this fish is perfect for those looking to boost their protein intake.
Cooking Tips:
Pompano is versatile and can be cooked in many ways, but it’s best known for its delicate texture, so it benefits from gentle cooking methods such as grilling, baking, or pan-searing. Here are a few tips for cooking pompano:
- Grilling: Lightly season the fish with olive oil, salt, and pepper. Grill over medium heat for about 4-5 minutes per side, or until the fish flakes easily.
- Baking: Wrap the fish in foil with lemon slices, garlic, and herbs, and bake in a preheated oven at 375°F (190°C) for 15-20 minutes, or until cooked through.
- Pan-Searing: Heat a little olive oil or butter in a pan over medium-high heat. Sear the pompano fillets for about 2-3 minutes per side for a crispy exterior and tender interior.
Conclusion:
Florida’s raw pompano is not only a delicious fish with a tender, mild flavor, but it also offers a wealth of nutritional benefits. Packed with protein, omega-3 fatty acids, and essential minerals, it supports a variety of health goals, from muscle maintenance to heart health. Whether you’re cooking for yourself or preparing a meal for guests, pompano is a versatile, nutrient-dense option that can be adapted to fit many different dietary needs and preferences.
