Seafood
raw florida pompano.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pompano
SERVING
CALORIES
164
PROTEIN
18.5g
CARBS
0g
FAT
9.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories164kcal—
Protein18.5g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat9.5g12%
Saturated fat3.5g18%
Cholesterol50mg17%
Water71.1g—
MINERALS
Sodium65mg3%
Potassium381mg8%
Calcium22mg2%
Iron0.60mg3%
Magnesium27mg6%
Phosphorus195mg16%
Zinc0.72mg7%
Copper0.04mg4%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A40µg4%
Vitamin C0mg0%
Vitamin D11µg55%
Vitamin E0.18mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.56mg47%
Riboflavin (B2)0.12mg9%
Niacin (B3)3.0mg19%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.20mg12%
Folate (B9)15µg4%
Vitamin B121.3µg54%
%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 oz28.4g
1 lb453.6g
1 piece680.4g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein for muscle growth and repair.
- ✓Rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓Provides essential nutrients like Vitamin B12, selenium, and phosphorus, crucial for energy metabolism and antioxidant defense.
- ✓Low in saturated fat, making it a heart-healthy choice compared to red meats.
COOKING TIPS
In the kitchen.
- 1Pompano has a firm, white, and mild-flavored flesh, making it ideal for baking, broiling, grilling, or pan-searing.
- 2The skin is thin and edible; score it before cooking at high heat to achieve a crispy texture and prevent curling.
- 3A classic preparation is 'Pompano en Papillote,' where the fish is baked in a parchment paper pouch with herbs, lemon, and white wine to steam it gently and retain moisture.
- 4Due to its delicate flavor, season simply with salt, pepper, fresh herbs (like parsley or dill), and a squeeze of citrus to avoid overpowering the fish.
STORAGE
Keep it fresh.
- For immediate use, store fresh pompano in the coldest part of the refrigerator (below 40°F or 4°C) on a bed of ice and consume within two days.
- For long-term storage, pat the fish dry, wrap it tightly in plastic wrap and then aluminum foil or place in a vacuum-sealed bag, and freeze at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is Florida Pompano healthy?
Yes, Florida Pompano is a nutrient-dense seafood choice. It is an excellent source of high-quality protein and Omega-3 fatty acids, which support heart and brain health, while being low in saturated fat.
How much protein and calories are in Florida Pompano?
A 100g serving of raw Florida Pompano contains approximately 164 calories and 18.48g of protein. It also provides about 9.47g of healthy fats and contains zero carbohydrates.
Is Florida Pompano good for weight loss?
Yes, it is beneficial for weight loss due to its high protein content, which helps you feel full longer. Its lack of carbohydrates and moderate calorie count make it easy to fit into a calorie-controlled diet.
Is Florida Pompano keto-friendly?
Absolutely. With 0g of carbohydrates and a healthy fat content of nearly 10g per serving, Florida Pompano is an ideal protein source for ketogenic and other low-carb lifestyles.
Is Florida Pompano gluten-free?
Raw Florida Pompano is naturally gluten-free. To keep it gluten-free during preparation, avoid using flour-based breading or soy-based marinades that may contain wheat.
What does Florida Pompano taste like?
Florida Pompano has a mild, sweet flavor and a firm, fine-textured flesh. It is considered a premium fish because it is rich and buttery without having a strong 'fishy' aftertaste.
How do you cook Florida Pompano?
Because of its firm texture, it is best suited for grilling, pan-searing, or broiling. It is often cooked whole or as fillets with simple seasonings like lemon, garlic, and olive oil to complement its natural sweetness.
Can I eat Florida Pompano raw?
Yes, Florida Pompano is frequently used for sushi, sashimi, and ceviche due to its clean taste. However, ensure the fish is labeled 'sushi-grade' to guarantee it has been handled safely for raw consumption.
How long does raw Florida Pompano last in the refrigerator?
Raw Pompano should be stored in the coldest part of the fridge and consumed within 1 to 2 days. For longer storage, wrap it tightly in moisture-proof paper or plastic and freeze it for up to 3 months.
How can I tell if raw Florida Pompano is fresh?
Fresh Pompano should have clear, bright eyes and shiny, metallic skin. The flesh should be firm to the touch and spring back when pressed, and it should have a mild, clean scent of the ocean rather than a pungent odor.
