Know what’s on your plate
Florida pompano
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 164 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 9.5 g 12%
- Saturated fat 3.5 g 18%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 65 mg 3%
- Cholesterol 50 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 40 µg 4%
- Vitamin C 0 mg 0%
- Vitamin D 11 µg 55%
- Vitamin E 0.18 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.56 mg 47%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 15 µg 4%
- Vitamin B12 1.3 µg 54%
- Choline 51.5 mg 9%
Minerals
- Calcium 22 mg 2%
- Iron 0.6 mg 3%
- Magnesium 27 mg 6%
- Phosphorus 195 mg 16%
- Potassium 381 mg 8%
- Zinc 0.72 mg 7%
- Copper 0.04 mg 4%
- Manganese 0.01 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 164 | 19 g | 0 g | 9.5 g |
| 1 × oz, boneless | 28.4 g | 46 | 5.2 g | 0 g | 2.7 g |
| 1 × fillet | 112 g | 184 | 21 g | 0 g | 11 g |
| 1 × oz | 85 g | 139 | 16 g | 0 g | 8 g |
| 2 × oz, boneless | 56.7 g | 93 | 11 g | 0 g | 5.4 g |
| ½ × oz, boneless | 14.2 g | 23 | 2.6 g | 0 g | 1.3 g |
| 3 × oz, boneless | 85.1 g | 139 | 16 g | 0 g | 8.1 g |
| 4 × oz, boneless | 113.4 g | 186 | 21 g | 0 g | 11 g |
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Questions about Florida pompano
What does Florida pompano taste like?
Its flesh is mild, moist and rich, with a buttery flavour rather than a strongly fishy one. The skin crisps nicely when cooked in a hot pan.
How do you cook Florida pompano fillets in a pan?
Pat the fillets dry and season them, then cook skin-side down in a lightly oiled hot pan for about 4 minutes. Turn and cook for another 2–3 minutes, until the flesh is opaque and flakes easily.
How do you grill a whole Florida pompano?
Slash the skin on both sides and brush the fish with oil so it is less likely to stick. Grill over medium heat for about 5–7 minutes per side, depending on its thickness; it is ready when the flesh flakes easily near the backbone.
How can you tell if Florida pompano is fresh when buying it?
Look for clear, bright eyes, moist skin and flesh that springs back when pressed gently. It should smell clean and mild, not sour or strongly fishy.
How should you store fresh Florida pompano?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it tightly and freeze it; thaw it in the fridge before cooking.
Can you use palometa instead of Florida pompano?
Yes. Palometa is a reasonable substitute in grilled or pan-fried recipes, though its flesh is leaner: it has 5 g fat per 100 g, compared with 9.5 g in Florida pompano.
How can you tell when Florida pompano is cooked through?
The flesh should turn opaque and separate into flakes with gentle pressure from a fork. For a precise check, the thickest part should reach 63 °C.
Source: USDA FoodData Central 173682 · per 100 g · carbohydrate per EU label, fibre excluded
