Are you looking for how to cook Florida pompano? The best way is to grill the fillets with olive oil, a squeeze of lemon or lime juice, and a touch of salt and pepper. Pompano is a mild fish that's rich in taste with firm, white meat that almost melts in your mouth. It doesn't need heavy sauces or seasonings. The Golden Pompano has a moderate amount of fat that gives the mild, succulent flesh an almost buttery taste.
For this recipe you will need: Pompano fillets with skin on one side, vegetable oil, salt, pepper, lime, extra-virgin olive oil, flat-leaf parsley, grill.
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Florida Pompano finding the schools
This is one fighting fish! Fishermen love to follow the schools and attempt to snag a few. You think I'm kidding? This is a conversation I heard the other day between two fishermen at the water's edge. "It's about time you got here, Joe. The pompano are biting! The water is perfect -- a light green.
"Not my fault! It took me an hour to get here, Vince. Plus I had to stop and get the live sandfleas." A tall lean man wearing a beat-up red baseball cap trudged through the sand pulling a blue canvas cart. The cart was overflowing with supplies, buckets, rods, rags, tackle box.
Joe pulled his cart next to Vince. Next to each other they looked like Mutt and Jeff. "I've got the cookies," said Vince. "We'll see what the pomps want today."
I looked at Honey and mouthed "cookies?" He shrugged his shoulder. Really, fish eat cookies? I couldn't stand it. I HAD to know.
"Excuse me," I said to Vince. "Do fish really eat cookies?"
"Nah," answered Vince. "Cookies are blanched fleas. Sometimes the pomps prefer the blanched ones to the live ones. We bring both."
Golden Pompano outwitting the flighty fish
Ewwww! I thought. I hope he didn't use his regular cooking pans to blanch the sandfleas.
We watched Joe and Vince surfcast. They both had a 7-foot rod and a spinning reel. "When's the best time to fish?" asked Honey.
"First light and last light. And the water must be moving," said Joe.
Vince pointed to the right of him. He and Joe both hurled their rigs into the wild sea. The lines went out in slow motion and landed into the surf. You wouldn't think of fishing as graceful but their casting certainly was.
Instead of explaining how it's all done. We're posting a video on the sandfleas *shutter* and how you catch the pompanos and the secret to bringing them in.
The secret is you let the surf do the work of pushing the Florida pompano to the beach.
We watched Vince and Joe each bring in several pompano. All in all it was a good morning for them. Waking up early was certainly worth it.
I remember our son Jason's excitement when he brought in his first Florida Pompano.
FAQs Florida Pompano
- It's mild and rich making it an excellent ingredient in creating a great seafood dish.
- It's light and low in calories, making it a great protein for those who want to follow a healthy lifestyle.
- The full flavor comes out the the fish by adding a hint of acid and herbs and then grilling.
- The flesh combines, tenderness, sweetness, and firmness making it ideal for grilling.
- A Pompano recipe doesn't need lots of spices because it's strongest characteristic is subtlety.
- Although we prefer grilling the fish, frying, steaming, baking, poaching whole or as fillets all work well.
- The pomps cook quickly -- don't overcook. Grilling is the ideal method.
One of the most famous recipes that stars the pompano comes from New Orleans, "Pampano en Papillote." The fish is wrapped in parchment paper with a white sauce of wine, shrimp and crab meat, then steamed.
We hope you have a chance to try this Pompano recipe -- it is a delicious eating experience.
Another fish you have to try is our Marinated swordfish On the Grill recipe. The swordfish marinade insures that the fish is flavorful and the meat does not dry out.
Here are some more seafood dishes you may like...
Sea Trout Baked in Spicy Lemon Butter
The recipes are really terrific - we know you'll like them.
Tutti a tavolo è pronto.
Un caro saluto e alla prossima.
More ideas for seafood dinners
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The Best Way to Cook Florida Pompano
The Florida pompano is a mild fish that's rich in taste with firm, white meat that almost melts in your mouth. All you need to bring out its subtle flavor is a squeeze of lime juice, some olive oil, and a sprinkle of salt and pepper. The ideal way to cook the golden pompano is to grill it with the skin on.
📖 Recipe
The Best Way to Cook a Florida Pompano
Ingredients
- 2 8 oz. pompano fillets skin on
- 1 Tbs vegetable oil
- 2 Tbs olive oil extra virgin
- 1 teaspoon sea salt
- ½ teaspoon pepper
- 1 lime
- 2 Tbs flat-leaf parsley fresh
Instructions
- Rub the fillets with vegetable oil and season with salt and pepper to taste.
- Grill the fillets skin-side up onver a medium-hot-fire for 3 to 4 minutes. Turn them and cook an additional 2 to 3 minues, until the fish is opaque all the way through.
- Remove the fillets from the fire and set them on a tray. Drizzle them with olive oil and squeeze a half lime over each.
- Sprinkle with the Italian parsley. Serve Immediately.
Nutrition
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Minn
Looks good! i'd love to try this recipe but it's too cold for me to grill outside right now. Can I make this in the oven? Do I wrap it in foil? What do I do? Thank you!
Marisa Franca
Hi Minn! The recipe is really good. I would do it in a heavy iron skillet on top of the stove. Get you pan hot, have a bit of olive oil and butter in the pan. Then follow putting the flesh side down first and then flipping it over for the skin side down. If your fish doesn't' have skin just do it as regular. Be careful though because you don't want to dry out the fish. Take the fish out of the pan and let it rest a minute or so -- it will keep cooking. I do understand about colder weather - we live in Indiana. Let me know how it goes. xoxo
Julie Cohen
Phenomenal! Rich, buttery and delicious.
Marisa Franca
Thank you, Julie! I really appreciate you taking the time to comment. I'm so glad you liked it. xoxo
Jean Leslie, Sr.
THIS is the best way to cook pompano, plus you're getting an USAF mess sgt's tartar sauce recipe to boot!
My TARTAR SAUCE & FISH IN FOIL
NOTE:
The Tartar Sauce recipe has the same taste as a tartar sauce made by an Air Force mess sgt at Keesler AFB, Biloxi, MS. Can't say it is his or not, but it must be!
The Fish in Foil IS my recipe! I first put it together in Viet Nam in 1971 While stationed at Dong Ba Thin near Cham Rhan Bay. On day, while on a routine check of the shuttle truck ride to Cham Rhan from Dong Ba Thin, we were returning across the Bay and along the causeway approaching the bridge, I noticed something splashing in the water near the rocks. We stopped and I got out to see what it was, and it turned out to be a large fish with about six feet of broken off fishing line hooked into him, and the line was tangled in the barbed wire along the causeway. I managed to untangle the fish, load it into the truck, and get it back to the barracks. I didn't know what kind of fish it was but the guys in my unit had all kinds of names for it, mostly some kind of jack fish, but they all agteed that it wasn't fit to eat! Really surprising because as soon as it was cooked and I carried it back into my room from the bbq pit, they all showed up to get some of it. I only got one bite! They all said it was really great!
Tartar Sauce
1 cup miracle whip (do NOT use mayo!) If you use mayo, I don't want to hear any bellyaching from you!
2 Tbsp sweet pickle relish
2 Tbsp very finely chopped onion
1 Tbsp dried parsley flakes, crushed very finely
1 tsp garlic powder
Mix well, chill 3-4 hours, stir once while chilling.
For a flavor boost, try a drop or two fresh lemon juice to serving portion.
This recipe I believe belongs to an Air Force Mess Sgt, at least it tastes just likes his!
Baked Fish in Foil
Florida Pompano is excellent!
1 cleaned fish per person
1 1/2 KEY LIMES, do not use regular limes! Try both limes on separate fish and see why!
3-4 Tbsp butter
Garlic powder, light sprinkle or to taste
1 slice medium to large onion
Oregano, just a small pinch
Salt & pepper to taste
Place fish on heavy duty foil. Use large enough sheet to fold over making a large, loose,
tightly sealed packet.
Clean fish, remove head, tail & fins. Starting at head end, cut fish from back to
belly & to the bone about 1 1/2 inch apart.
Squeeze 1 1/2 to two key limes all over fish.
Separate onion ring, place rings inside, top & bottom of fish.
Season with dry ingredients.
Place butter on top & inside fish.
Bake at 350 degrees for 25-30 minutes.
If serving with baked potatoes, allow fish broth to mix with potatoes! Very good!
Served my first dinner to four guys with baked potato and La Sueur asparagus, only way they wanted it from then on!
This is my recipe.
Share them if you like!
Enjoy!
Les
Jean Leslie Sr
Marisa Franca
Hi, Jean! I don't normally allow full recipes in the comment. But it seems like you are so eager to share your recipes. So here goes -- have a wonderful day.
Jean Leslie, Sr.
All good things must be shared to make them better! You have given us a lot of wonderful recipes, my regret is that I'll never be able to try them all. Too old!
I like fish very much, especially deep fried. Never cared much for baked fish until I tried my fish in foil, which I first fixed while serving in Viet Nam as a helicopter pilot. I caught someone else's fish they lost with a long piece of fishing line still attached, hung up in concertina wire on Cam Ranh Bay bridge. It wasn't a pompano, some type of Jack fish they said, but all the guys ate it and really liked it! They let me have a single bite! It really was good, but I think the pompano turned out better. At least it kept me from having to help clean fish from then on! Pompano in foil ranks right up there with fried fish now!
Thank you for all you do! Lot of work preparing all your recipes, then writing thm down and then getting them posted!
Connie Kamm
Your recipe sounds delicious. Can't to try it. I'm confused about the butchery preparation though. Are you describing a full filet first and cooking open-faced? I'm assuming so as you have said to remove head, tail, fins and do not give any instruction regarding cross-hatching for a fish cooked whole.
If you get this message, please reply. Or Other readers could perhaps post. Thank you.
Marisa Franca
Hello!! Hubby always fillets the fish and on certain fillets leaves the skin on. We don't cross-hatch because we don't normally cook the fish whole. We like to keep the skin on especially if we're grilling it. If you have any other questions please ask and we'll be sure to respond. xoxo
George
Great !!!
Marisa Franca
Glad you enjoyed it, George! Have a great day!!
Billie Revis
Easy......yummmmmm!
Anna
I have never had or even heard of pompano fish! This is so interesting! Grilled fish is the most flavorful in my opinion so I can't wait to try your recipe!
Marisa Franca
Hi, Anna! If you like fish you'll love it grilled. The seasoning is great on it.
Sean@Diversivore
Wow is that ever a spectacular looking cut of fish. You can tell they'd be fighters based on that build! I'm trying to remember if I've had pompano years ago, but I don't think so. It's not easily available in my neck of the woods! But with the wealth of cold-water fish recipes out there on the web, it's really nice to see something different. Love the simple approach to cooking it too - really letting the texture and flavour of the fish speak for itself. And hey, it's probably good with a cookie or two for dessert. Y'know, the right kind of cookie. Lol.
Marisa Franca
Thank you, Sean!! We really enjoy our seafood and we try to eat as many varieties we can. As much as we enjoy eating them, Hubby enjoys catching them. Thank you for your very nice comment.
Leslie-Anne
I love that you couldn't help but ask about the cookies - I wouldn't have been able to resist either! I love a lightly seasoned fish - barely needs anything else when it's super fresh and local.
Marisa Franca
I know, Leslie! I was so curious about the variety of cookie that fish would enjoy. ????
Michele
This makes me miss Florida and getting pompano! Im heading to my nieces in a few weeks Im going to take this to make for all of us for dinner! IT sounds heavenly!
Marisa Franca
It really is good, Michele! I'm sure you'll find a store that sells fresh pompano.
Donna
Love the simplicity of this recipe, brings out the true flavor of the fish just perfectly. And I hope he didn't use his kitchen pots/pans too, that would be quite gross 🙂
Marisa Franca
???? he didn't, Donna!
Dana
Sometimes all a good fish needs is a bit of olive oil, a splash of lemon, and some herbs! I can't say I've had pompano before, but I'd really love to try it. I love that you caught it yourself!
Marisa Franca
Hi, Dana! If you can't find pompano, try another firm fish.
Sandra
Ohh, pompano fish looks delicious! I love eating local seafood. How lucky to get your fish sooo fresh! Simple recipe too and so nutritious!
Jennifer Bigler
I have never tried Pompano, but it looks like a great fish. This recipe looks perfect, I love keeping the flavors light and fresh. Interesting video about the sand fleas, I honestly never knew there was such thing.
Sarah
I've never eaten / seen / heard of this fish! I need to come visit you lol! And I'm so impressed- I always buy my fish pre-prepped- you've got some skills! I need to save this post for when I get my hands on some pompano!!
Carmy
LOL! They would've gotten my attention when "cookies" were mentioned as well. I need to hang out where fishermen hang out. Your recipe looks delish. I love keeping the skin on.
Gloria
Well you lucky lady....FRESH fish!! This sounds delicious. When I was a kid (and we both know that was long ago)...our families would rent some cottages. My dad and uncles would go out fishing morning and night. My aunt would scale and fillet the fish with such ease. Present day....I go to the fish market and watch them do it LOL. Although I cannot get that variety of fish here....this is a great way to grill any kind....and I am so happy grilling season is here.
Susie
I loved your story of the fisherman fishing on the beach... and what they used to catch them - ewwww : )
AND I loved the video of the guy fishing and then his rod about flew into the water! Made me want to go to Florida asap.
My sister just moved to Naples last month. When I go for a visit we will have to make this! I don't know that we will be fishing for our own but maybe we can pick some up at a fresh fish market!
Pinning now!
Frank
Florida does have wonderful seafood, doesn't it?
Marisa Franca
Hi, Frank! We can get some good seafood down here -- especially if it's a good day of fishing for my Hubby.
Veronika
I love fish and try to incorporate it in our meal more often. The recipe looks quite simple and delicious! Cannot wait to try it!
Marisa Franca
Thank you, Veronika! It is very good.
Tamara
Our son visited from Minneapolis area in January, and my husband took him deep sea fishing in the Gulf. We live in the Rio Grande Valley. They limited out on red snapper, and it's been so awesome to have the wonderful fresh fish and fish stock too! I agree that simple is often the best preparation... Great post!
Marisa Franca
Hi, Tamara!! Thank you. I bet they had a great time. Fresh fish is the best!!
Amanda Mason
I am so guilty of eating the same fish the same way every time. This gives me a great new option! I love that you use a non-traditional fish...I've never heard of pompano fish before. Sounds so delish!
Marisa Franca
Thank you, Amanda! Pompano is pretty popular when it's in season. Have a great week.
Kathryn @ FoodieGirlChicago
Great recipe! I need to see if I can find this at my local fish market so I can give it a try!
Marisa Franca
Hello, Kathryn! If you can't find Pompano you can substitute Permit, amberjack, yellowfin tuna, mahimahi. Let me know how it turns out.
Analida @ ethnicspoon.com
I am heading down to Myrtle Beach on a few weeks for some R&R and there is a local fresh fish market in Murrells Inlet. I hope they have some of this fresh caught! I can't wait to try your recipe!
Sharon
It really doesn't get better than fresh fish. I like that this is also really simple so the flavor of the fish really comes through.
TaraTeaspoon
The colors are beautiful on this dish. I don't eat popano often but with this recipe it seems I may need to!
Marisa Franca
Thank you, Tara! The fish is really very mild tasting and not fishy at all.
Patti @Patty Cake's Pantry
I love grilled fish, and this combination of flavors looks delicious. Unfortunately, I can't find pompano on the West Coast. (I ran to the fish counter after reading your post.) Do you have a recommendation for another type of fish that's similar that would work weill with your recipe?
I also wanted to say, that "Yes, you can catch fish with "cookies" but marshmallows work better." (At least with fresh water fish like trout.)
Marisa Franca
Hi, Patti!! I'm sorry you can't find pompano on the West Coast -- you do have nice weather, though. Anyway, pompano is a firm texture fish with a bit of a stronger flavor but not unpleasant. What you can substitute is amberjack, mahi-mahi, snapper, halibut and the one side should still have the skin on it but the skin should be scaled. Your fishmonger should be able to direct you and if the fish does have the skin on it they'll scale it for you. The skin prevents the fish from sticking to the grill. If you have any other questions please feel free to ask. I love helping!! xoxo
Abby @ WinsteadWandering
I've never heard of Pompano, but it sounds like a delicious fish! I bet the addition of citrus is perfect.
Marisa Franca
Hi, Abby! It really is delicious!
Kate
Lime and parsley always make such a lovely flavor profile! They taste good on just about anything!
Marisa Franca
Hello, Kate! We just think that citrus, fish, and the grill plus the finishing parley is a combination.
Sarah
I love seafood! I don't think I can easily get pompano here in Arizona though! Are there other fish that are similar in flavor?
Calleigh
Pompano fish is a familiar sight in our local Asian market but never tried it. I guess I will try this time so I can use your grilled recipe.
Marisa Franca
Hi, Calleigh! When buying fish make sure it is wild caught and from what waters it originates. We got our pompano off of the Florida Gulf.
Mirlene | Savory Thoughts
This dish looks so delicious. I have never made Pompano before, nor have I seen it at the local market. I'll have to keep an eye out for it.
Luci
I've never had this type of fish before. Fish has to one of my favorite meats to eat so I'll have to use this recipe next time I cook it.
Marisa Franca
Hi, Luci! I don't think you'll be disappointed! Fish is one of our favorite meats too.
swathi
I love to cooke pompano with spices they are good flesh fish goes well curries. I like your version of pepper and citrus and oil and grilled fish will be tasty.
Marisa Franca
Ooooh, Swathi! I bet your fish is loaded with flavor. YUM!
Molly Kumar
Oh these sound fantastic and I can literally taste the citrus flavors you have going on here. I'm literally cracking up on the 'Fish eat Cookies' story, would have never thought they'd call sandflies cookies 😉
Marisa Franca
Hi, Molly! Yep, the cookies had me scratching my head, too.
Joanna @ Everyday Made Fresh
Yum!! I love seafood! The only thing I love better is fresh Florida seafood. Pompano is one that I've only eaten a handful of times, and it's always been amazing.
Marisa Franca
Thank you for commenting, Joanna! We agree with you.
Denise Wright
First of all the sounds delicious! I'll have to show this to my brother-in-law. He loves to fish and he's in Florida right now! You're a natural storyteller Marisa!
Marisa Franca
Thank you, Denise! I hope your BIL will get lots of fish.
Soniya
Me and my family are fish eaters and love it.... I always saw this in market but never tried it....but after seeing your well explained recipe... I guess I can give it a try now 🙂
Marisa Franca
Hi, Soniya! You won't be disappointed.
Catherine
Mmm this recipe is making my mouth water. What a delicious meal...I'd love to have this for dinner tonight.
Marisa Franca
Ciao, Catherine! It is a light protein but very satisfying! Hope you had a great weekend.
Karyl | Karyl's Kulinary Krusade
I've never heard of Pompano before, but I love white fish so this looks right up my alley. I also live in a landlocked state, so I'm SO jealous you have such wonderful access to fresh seafood
Marisa Franca
Hi, Karyl! We live in a landlocked state too but we travel to get to that water. You do have venison, though, and so do we -- that makes up for part of it.
Kylee from Kylee Cooks
I love the story about the fisherman. So fun to see where your food comes from! I've never had Pompano, but it looks delicious. Simple preparations for fresh fish are awesome.
Marisa Franca
Hello, Kylee! It's fun to watch people catch the fish and when my Honey gets a bite I get just as excited as he does. ????
Ciao Chow Linda
How lucky you are to have a fisherman in the family and access to the freshest pampano possible. Your recipe looks scruptious.
Marisa Franca
Thank you, Linda!! I've seen some pretty amazing dishes on your site too. I love your citrus desserts. ❤️
Pavani
That is one healthy and delicious meal.
Marisa Franca
Thank you, Pavani!
April
This looks looks so delish! I love quick and easy fish dinners. I could eat fish every day. I wonder if they sell this type of fish at the fish market near me. I always love trying out new fish.
Uma
Parsley, black pepper and olive oil give good aroma to any dish. And I seen that in your ingredients list too:) I love the parsley flavor:) Well I am not a meat eater, I will pass this to my friends.
Susie
Happy to hear fishing is good......YEAH???????????? The grilled Pompano looks delicious! I’m sure the cooler will return home full of fish for the family fish fry!
Also, enjoyed watching your Thursday Facebook video on braiding bread????????????.Answer to your question about frozen bread.....Yes, I use to buy frozen bread dough.....
Take care, relax and enjoy your time in Florida....
Adriana
I live in Florida and have never tried this Florida Pompano fish but looks like a good option nothing like eating local ingredients. I also enjoy grilling such a great way to bring more flavor to a dish.
Gloria @ Homemade & Yummy
Well I am not a fisherman/woman/person....BUT I do love a great fish fry. If someone wants to catch....I will cook. This sounds delicious.
Veena Azmanov
That was an interesting read Marisa. I've never ever gone fishing.. Always thought it was a boring job. But obviously it's fun and interesting. This fish looks awesome. I love fish best grilled..
Marisa Franca
I agree with you, Veena! Grilled fish is so good and it doesn't need a whole lot of seasoning to make it taste good.
Marlynn | UrbanBli
Ahh the cookies/sandfleas story! 😉 I've lived on the west coast most of my life and we eat a ton of fish but I've never had this kind before. I will have to seek it out and try it sometime - it looks delicious!
Marisa Franca
Thank you, Marlynn!! It is well worth the finding! Have a great weekend.
Lauren
This is such a nice meal! I'm always nervous about cooking fish, but your recipe makes it sound so easy. Going to give it a try!
Jovina
Love this recipe. Have to get over to the fish market and get me some pompano.