Pompano Fish (Florida, Cooked by Dry Heat)
Pompano, a premium fish native to Florida, is a delicious and nutrient-dense option for those seeking a healthy meal. When cooked using dry heat methods such as grilling, broiling, or baking, pompano retains its delicate flavor and tender texture, making it a popular choice for seafood lovers. Here’s a breakdown of the key nutritional elements found in this flavorful fish.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 211 kcal |
| Protein | 23.69 g |
| Total Fat | 12.14 g |
| Saturated Fat | 4.5 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 43.0 mg |
| Iron | 0.67 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 341.0 mg |
| Potassium | 636.0 mg |
| Sodium | 76.0 mg |
| Zinc | 0.69 mg |
| Copper | 78.0 mcg |
| Manganese | 0.025 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.68 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 3.8 mg |
| Vitamin B6 | 0.23 mg |
| Folate | 17.0 mcg |
| Vitamin B12 | 1.2 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits of Pompano Fish
Pompano fish is a fantastic source of high-quality protein, making it an excellent choice for muscle repair and overall health. With over 23g of protein per 100g serving, it supports tissue growth and immune function. The fish’s omega-3 content is beneficial for heart health, reducing inflammation and supporting cognitive function.
This fish also provides a variety of essential minerals. Pompano is rich in phosphorus, crucial for bone health and energy production, and potassium, which helps maintain proper muscle and nerve function. Additionally, it offers a good amount of selenium, an important antioxidant that plays a role in protecting the body from oxidative stress.
In terms of vitamins, pompano provides a moderate amount of vitamin A, which is essential for vision, immune health, and skin maintenance, and vitamin B12, vital for nerve function and red blood cell production.
Allergen Information
Pompano fish, like other types of seafood, is a known allergen. Those with a seafood allergy should avoid consuming this fish to prevent adverse reactions, which can range from mild to severe. Always ensure that the fish is prepared and cooked separately from other allergens to avoid cross-contamination.
Dietary Preferences
- Paleo-friendly: Pompano is naturally gluten-free and fits well into a paleo diet, which focuses on whole, unprocessed foods.
- Low-carb/Keto: With zero carbohydrates and low fat content, pompano is suitable for low-carb or ketogenic diets.
- High-protein: Its rich protein content makes it an excellent option for those looking to increase their protein intake, whether for muscle-building or general health maintenance.
- Dairy-Free: This fish does not contain any dairy, making it a suitable option for those following a dairy-free diet.
- Low Sodium: Despite being a seafood, pompano is relatively low in sodium compared to other fish, which makes it appropriate for those monitoring their salt intake.
Cooking Advice
When preparing pompano, dry-heat cooking methods such as grilling or baking are ideal to preserve its natural flavors and delicate texture. Keep the seasoning simple to enhance the natural taste of the fish—just a squeeze of lemon, a sprinkle of sea salt, and a dash of olive oil are often enough.
For the best results, avoid overcooking the fish, as it can dry out quickly. Pompano cooks quickly, generally within 10-15 minutes depending on the thickness of the fillet. To test for doneness, check that the flesh is opaque and flakes easily with a fork.
Conclusion
Pompano is a nutritious, versatile, and delicious fish that offers a range of health benefits. It’s packed with protein, healthy fats, and essential vitamins and minerals, making it a great addition to any diet. Whether grilled, baked, or broiled, pompano is a fantastic choice for a heart-healthy, low-carb meal. Just remember to check for potential allergies and enjoy this Florida delicacy with simple yet flavorful preparations.
This breakdown of Pompano Fish (Florida, Cooked by Dry Heat) provides a comprehensive look at its nutritional benefits, allergen information, and cooking tips, offering everything you need to enjoy this tasty and nutritious fish.
