Pompano Fish

Health Benefits of Pompano fish

Discussed below are the health benefits offered by pompano fish:

  1. Enhance metabolism

The high content of Vitamin B assists in bodily functions such as to increase the body’s metabolism. The fish belonging to this genus has adequate amounts of riboflavin, niacin, thiamine and pyridoxine.

  1. Lowers bad cholesterol

Pompano fish has saturated fat in it and is the great source of polyunsaturated fat and monounsaturated fats. It contains high concentration of unsaturated fat which is essential to fight HDL.

  1. Strong bones

Moreover, pompano fish is useful in strengthening bone. This fish has various compounds that prevent weakness and fragility of bones.

  1. Brain health

This fish has healthy fats that assist in improving cognitive function and lower the chances of neurogenerative diseases.

  1. Require for growth

A fillet of pompano fish provides 40% of regular protein. Moreover, it is a perfect source of amino acids essential for development and growth of the body.

Nutritional Value

Nutrition Facts:

Calories: 164

Fat Calories: 85

Total Fat: 9.5 g

Saturated Fat: 3.5 g

Cholesterol: 50 mg

Sodium: 65 mg

Protein: 18.5 g

Omega 3: 0.6 g

  • Pompano is typically prepared baked, broiled, grilled or pan-fried.

  • A popular dish created in New Orleans, called “pompano en papillote,” is wrapped in parchment paper with a white sauce of wine, shrimp, and crab meat, and then steamed.

  • To enjoy the pure flavor of the fish, try it on the grill or baked with a little oil or butter, salt and pepper.

  • Cut the cleaned fish into slices, dredge with flour, and fry brown in butter. Serve with any preferred sauce.

  • Pompano, because of its high fat content, works well with complex sauces.


  • Pompano fish contains mercury.

  • Limit its intake to reap health benefits.

  • Some people might experience allergic reactions. Seek for medical attention and avoid its intake.

Other Facts

  • Pompano do not have teeth.

  • Largest pompano fish weigh 8–9 lb. (3.6–4.1 kg) and reach lengths up to 26 in (66 cm).