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Recipe Series


This slim , silvery fish glistens in the sun as it rides the waves towards shore on the southeastern and gulf coasts. The commercial catch is far from enormous ,but pompano are shipped everywhere( although not in the quantities it’s admirers would prefer). This is an esteemed fish that can be quite expensive, but –assuming , of course, that it is fresh—it’s white, somewhat oily flesh is meaty and sweet,especially when broiled, grilled , or cooked in pouches.


Florida , Gulf of Mexico


Whole fish or fillets.


Sweet Rich Full Flavor.




179 calories per 3oz. Serving

10.3 g fat

3.8 g sat. fat

54 mg cholesterol

20.1 g protein

65 mg sodium




Grilled Pompano


  • 1 lemon juiced
  • 1/4 cup dry shery
  • 1/4 cup olive oil
  • Several Sprigs fresh rosemary


  • Mix together the four ingredients and marinate the fish while you start your grill.
  • The grill should be medium to hot.
  • Place the pompano on well-oiled grill for about 8min a side, basting occasionally with the marinade.
  • Garnish with rosemary and serve with lemon wedges.

Broiled Marinated Pompano

Servings 6 Appetizer Servings


  • 6 fillets pomano
  • 1 tbsp peanut oil
  • 1 clove garlic cut in half
  • 1/2 cup red or white wine vinegar
  • 1/4 tsp cayenne pepper
  • 1 tsp minced garlic
  • 1 tbsp peeled & minced ginger
  • 1 tbsp minced scallions
  • 2 tbsp minced cilantro


  • Preheat the broiler.
  • Rub the fillets with the oil, then with the garlic.
  • Season with salt and pepper.
  • Place in a non-stick pan and broil skin side up, about four inches from the heat source until the skin is crisp and the meat is white (about 4-6 minutes).
  • Remove the fish andplace it on the serving platter skin side down.
  • Simmer together theremaining ingredients for about 2 minutes.
  • Pour, hot , over the pompano.
  • Refrigerate for as little as 1 or as many as 6 hours.