Baked Pompano

Baked Pompano

This pompano recipe makes a delicious fall-off-the-bone fish.

Prep Time:
25 mins
Cook Time:
40 mins
Total Time:
1 hr 5 mins
Servings:
4

Ingredients

  • 1 cup soy sauce
  • ½ cup rice cooking wine
  • 5 tablespoons olive oil, divided
  • 2 teaspoons hoisin sauce
  • 2 teaspoons fish sauce
  • 2 teaspoons oyster sauce
  • 1 lime, halved
  • 1 shallot, diced
  • 1 (2 inch) piece peeled fresh ginger, diced
  • 1 (1 1/2) pound whole pompano fish, gutted and cleaned
  • 1 teaspoon dried dill, or to taste
  • salt and ground black pepper to taste
  • 2 cups napa cabbage leaves, or as needed

Directions

Step 1
Whisk soy sauce, rice wine, 1 tablespoon olive oil, hoisin sauce, fish sauce, oyster sauce, and juice of 1/2 the lime together in a bowl.

Step 2
Heat 3 tablespoons olive oil in a skillet over medium heat. Cook and stir shallot and ginger until starting to brown, about 2 minutes. Pour in soy sauce mixture; simmer until slightly thickened, 5 to 10 minutes.

Step 3
Score both sides of the pompano in a crosshatch pattern. Pat dry with a paper towel. Season both sides and inside of the pompano with dill, salt, and pepper. Slice remaining 1/2 of the lime and arrange slices inside. Drizzle remaining 1 tablespoon olive oil over pompano; rub over both sides.

Step 4
Layer cabbage leaves in the bottom of a large baking dish; place pompano on top. Pour soy sauce mixture over pompano. Cover baking dish with aluminum foil. Let marinate as the oven preheats.

Step 5
Preheat the oven to 400 degrees F (200 degrees C).

Step 6
Bake pompano in the preheated oven until fragrant, about 20 minutes. Remove aluminum foil; continue baking until pompano flakes easily with a fork, about 10 minutes more.

Step 7
Peel back skin and lift pompano flesh off the bones using a fork. Transfer to a serving plate.

Nutrition Facts (per serving)

533
Calories
33g
Fat
13g
Carbs
37g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 533
% Daily Value *
Total Fat33g 43%
Saturated Fat8g 42%
Cholesterol85mg 28%
Sodium3998mg 174%
Total Carbohydrate13g 5%
Dietary Fiber2g 6%
Total Sugars3g
Protein37g
Vitamin C16mg 82%
Calcium117mg 9%
Iron3mg 16%
Potassium1170mg 25%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved

source by allrecipe

Leave feedback about this

  • Rating