Florida pompano (Trachinotus carolinus) is a popular food and sport fish. Sport fishermen like it because it’s challenging and exciting to catch, and chefs like it because it tastes great and lends itself to a variety of preparation methods. Much in demand, pompano commands a high retail price.
Pompano has a deep, flattened, silvery body with grayish blue coloring on the back and a yellow tint underneath. It’s fast growing, weighing an average of two to five pounds as an adult.
Pompano is found along both of Florida’s coasts, in nearshore waters along sandy beaches and over seagrass beds and oyster bars. It feeds on small mollusks and crustaceans, especially sand fleas, and is most prevalent from October to December and again from April to July.
Attributes
Firm texture, light meat with mild flavor. Lean fish.
Substitutes
Mullet, mahi-mahi, snapper.
How Much to Buy
Whole or drawn fish: 3/4 to 1 pound per serving.
Dressed or cleaned fish: 1/2 pound per serving.
Fillets or steaks: 1/4 to 1/3 pound per serving.
Buying, Storage and Handling
Remember to purchase seafood last and keep it cold during the trip home.
Fresh whole fish should have:
- A shiny surface with tightly adhering scales.
- Gills that are deep red or pink and are free of slime, mucus and off-odor.
- Clean shiny belly cavity with no cuts or protruding bones.
- A mild aroma, similar to the ocean.
Fresh steaks, fillets and loins should have:
- A translucent look.
- Flesh that is firm and not separating.
- A mild odor, similar to the ocean.
- No discoloration.
- Packaging that keeps them from being bent in an unnatural position.
Preparation
Keep raw and cooked seafood separate to prevent bacterial cross-contamination.
After handling raw seafood, thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water.
Always marinate seafood in the refrigerator.
Discard marinade; it contains raw juices, which may harbor bacteria. When marinade is needed for basting, reserve a portion before adding raw seafood.
Cooking
The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.
If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.
Fillets less than 1/2 inch thick do not need to be turned during cooking.
Fish cooks quickly. Do not overcook.
Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.
Poaching, steaming, baking, broiling, sauteing and microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients.
Marinate in your favorite salad dressing prior to cooking.
Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.
Broil or grill with lime-butter and seasoned salt.
Oil the grill to prevent fish from sticking.
Bake whole fish with a crab or shrimp stuffing.
Add leftover fish in broken pieces to salads, soups or sauces.
Nutrition
Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions:
- Calories: 186
- Calories From Fat: 97
- Total Fat: 11g
- Saturated Fat: 4g
- Cholesterol: 57mg
- Sodium: 74mg
- Total Carbohydrates: 0g
- Protein: 21g
- Vitamin A: 2%DV
- Vitamin C: 0%DV
- Iron: 4%DV
- Omega-3 Fatty Acid: 0.64g