If you're looking for a tasty and nutritious fish, you might want to consider fillet pompano from Florida. One fillet of raw pompano contains about 183 calories, making it a great choice for those who are watching their calorie intake.

But calorie counting is just the beginning. Pompano is also a great source of protein, omega-3 fatty acids, and various vitamins and minerals that your body needs to stay healthy.

In this article, we'll take a closer look at fillet pompano, its nutritional benefits, and some tips on how to cook and eat it.

Introduction to Fillet Pompano

Fillet pompano is a type of fish that is native to the waters of Florida. It has a firm texture and a mild, sweet flavor that makes it a favorite among seafood lovers. Pompano is a versatile fish that can be cooked in many different ways, from grilling to baking to broiling. And because it's so nutritious, it's a great choice for anyone who wants to eat healthy. In this section, we'll give you a basic introduction to fillet pompano and why it's such a great seafood choice.

Nutritional Information

Pompano is not only delicious, but it's also packed with nutrients that are essential to your health. One fillet of raw pompano contains approximately: - 29.4 grams of protein - 4.6 grams of fat (including 1.1 grams of omega-3s)

Calories in Fillet Pompano, Florida, Raw

As we mentioned earlier, one fillet of raw pompano from Florida contains approximately 183 calories. However, the number of calories in a serving of cooked pompano will depend on how it's prepared. For example, if you grill or broil it with a bit of olive oil and seasoning, it will have a similar calorie count per fillet. But if you batter and fry it, the calorie count will be much higher.

Benefits of Eating Fillet Pompano

Eating fillet pompano comes with a variety of health benefits. Some of the top benefits include: - Heart health: Pompano is a great source of omega-3 fatty acids, which are essential for heart health. Studies have shown that a diet rich in omega-3s can help reduce the risk of heart disease and stroke. - Muscle growth and repair: Pompano is loaded with protein, which is essential for building and repairing muscles. It's a great food choice for anyone who wants to build lean muscle mass.

How to Cook Fillet Pompano

There are many ways to cook fillet pompano, but some of the most popular methods include: - Grilling: Brush the fillet with olive oil or another healthy oil, season with salt and pepper, and grill for 3-4 minutes per side. - Baking: Preheat the oven to 375°F, brush the fillet with olive oil or another healthy oil, season with your favorite herbs and spices, and bake for 15-20 minutes or until cooked through.

Best Recipes Using Fillet Pompano

If you're looking for some inspiration on how to cook fillet pompano, here are a few recipes to try: - Grilled Pompano with Mango Salsa: Season your pompano fillet with cumin, coriander, and chili powder, then grill it to perfection. Serve it with a fresh mango salsa for a tropical twist. - Baked Pompano with Lemon and Herbs: Brush your fillet with olive oil, season with lemon juice, garlic, and your favorite herbs, and bake until it's cooked through.

Sustainability of Fillet Pompano

When it comes to seafood, sustainability is an important factor to consider. So, is fillet pompano a sustainable choice? Generally speaking, pompano is considered to be a sustainable fish. It's a fast-growing species that is farmed in the US, which means it's less likely to be overfished than other species that are caught in the wild. However, as with any seafood choice, it's important to do your research and make sure you're buying from a reputable source that practices responsible fishing and farming practices.

Where to Buy Fillet Pompano

If you're interested in trying fillet pompano, the first step is to find a reputable source to buy it from. Many grocery stores and seafood markets carry pompano fillet, but you might need to ask around to find a store that sells it. You can also look for it online or at your local farmers' market or fishmonger. Just be sure to ask questions about the source of the fish, including how it was caught or farmed, and whether it's fresh or frozen. Fresh pompano should have a firm texture and a mild, sweet smell.

Storage of Fillet Pompano

If you have leftover pompano fillet or you're planning to store it for later use, there are a few things you need to keep in mind. First, it's important to store your fillet in the refrigerator as soon as possible to prevent it from spoiling. Wrap it tightly in plastic wrap or place it in an airtight container to keep it fresh. Second, you should aim to use your fillet within 1-2 days of purchasing it. After that, it's best to freeze it to maintain its quality and flavor.

Precautions When Handling Fillet Pompano

While fillet pompano is generally safe to handle and eat, there are a few precautions you should take to prevent illness. First, make sure to wash your hands and all utensils and surfaces that come into contact with the raw fish to prevent cross-contamination. Second, make sure to cook your pompano fillet to an internal temperature of 145°F to kill any harmful bacteria. Use a food thermometer to make sure it's fully cooked.