How to Cook Pompano Fish


The pompano is a saltwater fish that exists mostly in water temperatures of 70 to 88 degrees F. Silvery overall, with yellow highlighting its underside, the pompano averages about a pound in size, and is known to grow to more than 8 pounds. The pompano is found along the shore in warm water areas throughout the world, and is most often caught in U.S. around the southern Atlantic region and Gulf Coasts. Pompano is relatively easy to cook and can be prepared whole or as fillets.

Things You'll Need

  • Baked whole fish:
  • 1 piece parchment paper
  • 1 tbsp. butter
  • 1 tbsp. olive oil
  • 1 whole pompano (about 1 pound, dressed)
  • Baking sheet
  • 12-inch saute pan
  • Sauteed fillet:
  • 1 tbsp. all-purpose flour
  • 4 8-ounce skin-on pompano fillets

Whole Baked Pompano

  • Preheat the oven to 400 degrees F.

  • Melt butter and oil in a saute pan over medium heat.

  • Rub the whole fish with 1 tbsp. olive oil, and season with a pinch of salt and pepper.

  • Place the whole fish into the heated saute pan and cook for two minutes on each side.

  • Remove the fish from the pan and set aside.

  • Fold your parchment paper lengthwise in half, and place the pompano on one end.

  • Fold the opposite side over the side with the fish and roll the edges to form a seal.

  • Place the parchment-covered fish on a baking sheet and bake in your fully heated oven for 10 to 12 minutes.

  • Remove the cooking sheet and slide the parchment-covered fish onto a cutting board.

  • Slice the parchment down the middle with a knife. Keep you head back, as the steam will be very hot.

  • Pour on any sauce you may have made or leave plain and serve.

Sauteed Filet of Pompano

  • Place a table spoon of butter and olive oil in a 12-inch, or larger, saute pan and heat over medium-high heat.

  • Season fillet with a pinch of salt and pepper, then dust with flour.

  • Place the fillet skin-side up into the fully heated pan and cook for four minutes. Flip it and let cook for another four minutes.

  • Remove fish from pan when cooked to your desired level and serve immediately.

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