If you are looking for a low-calorie, heart-healthy fish option, look no further than baked or broiled pompano. A 100 G serving of this tasty fish contains only 253 calories, making it an excellent choice for those watching their caloric intake.

In addition to being a low-calorie option, pompano also provides several important macronutrients. A 100 G serving of baked or broiled pompano contains approximately 23 G of protein, 17 G of fat, and no carbohydrates, making it an excellent source of lean protein.

In this article, we'll explore the nutritional benefits of pompano, as well as some tips for cooking and enjoying this versatile fish.

Caloric content of 100 G Baked or Broiled Pompano

As mentioned earlier, a 100 G serving of baked or broiled pompano contains approximately 253 calories. This low-calorie content makes it an excellent option for those watching their weight or trying to stick to a calorie-controlled diet.

The Macronutrient Breakdown of Pompano

Beyond its low-calorie content, pompano also provides several important macronutrients. As mentioned earlier, a 100 G serving of baked or broiled pompano contains approximately 23 G of protein and 17 G of fat, making it an excellent source of lean protein. It is also worth noting that pompano is a carbohydrate-free food, which can make it an excellent option for those following a low-carb or ketogenic diet. However, it is important to keep in mind that the fat content of pompano does mean that it should be consumed in moderation as part of a balanced diet.

Vitamins and Minerals in Pompano

In addition to providing valuable macronutrients, pompano also contains several important vitamins and minerals. For example, a 100 G serving of baked or broiled pompano contains approximately 22% of the recommended daily intake (RDI) of vitamin B12, which plays a crucial role in nerve function and the formation of red blood cells. Pompano is also a good source of vitamin D, which supports healthy bones and immune function. Additionally, pompano contains several important minerals, including selenium, magnesium, and potassium, which support a wide range of bodily functions.

Proven Health Benefits of Pompano

Given its impressive nutritional profile, it is not surprising that pompano has been associated with several health benefits. For example, research has suggested that consuming fish like pompano may help reduce the risk of heart disease and stroke, thanks in part to the omega-3 fatty acids they contain. Pompano may also support brain health and cognitive function, and some research has even suggested that it could have anti-inflammatory effects in the body.

Pompano as a Low-Calorie Food

As mentioned earlier, pompano is an excellent low-calorie option for those watching their weight or trying to stick to a calorie-controlled diet. One of the best things about pompano is that it is also very filling, thanks to its high protein content. This means that you can enjoy a tasty and satisfying meal without worrying about overeating.

Cooking Tips for Delicious Pompano

Pompano is a versatile fish that can be cooked in a variety of ways. Some popular cooking methods include grilling, broiling, and baking. If you are grilling or broiling pompano, try marinating it in a mixture of olive oil, lemon juice, and herbs like thyme and rosemary. This will infuse the fish with flavor and help keep it moist during cooking. If you are baking pompano, try seasoning it with a mixture of garlic powder, paprika, and black pepper for extra flavor.

Pompano as a Source of Lean Protein

One of the biggest benefits of eating pompano is its high protein content. As mentioned earlier, a 100 G serving of baked or broiled pompano contains approximately 23 G of protein, making it an excellent source of lean protein. Protein is an essential nutrient that plays many important roles in the body. It is involved in everything from building and repairing tissues to supporting the immune system and transporting oxygen to the body's cells. Choosing high-quality sources of protein like pompano can help ensure that your body is getting the nutrients it needs to stay healthy and function optimally.

A Heart-Healthy Fish

Fish like pompano are often touted for their heart-healthy benefits, thanks in large part to their high omega-3 fatty acid content. Omega-3 fatty acids are a type of healthy fat that have been shown to help reduce inflammation in the body and support heart health. Consuming fatty fish like pompano on a regular basis has been associated with a lower risk of heart disease and stroke.

Pompano's Omega-3 Fatty Acids

One of the biggest nutritional benefits of pompano is its high omega-3 fatty acid content. A 100 G serving of baked or broiled pompano contains approximately 1.2 G of omega-3 fatty acids, making it an excellent source of this essential nutrient. In addition to supporting heart health, omega-3 fatty acids have been associated with a wide range of benefits, including supporting brain health and cognitive function and reducing inflammation in the body.

The Versatility of Pompano as a Meal

Thanks to its mild flavor and versatility, pompano can be incorporated into a wide range of meals and dishes. Try broiling or grilling pompano and serving it with a side of roasted vegetables for a healthy and satisfying meal. Alternatively, you could bake pompano in a creamy sauce for a rich and decadent dinner option. No matter how you prepare it, pompano is a delicious and nutritious addition to any diet.