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Pompano Recipe

Pompano is an excellent fish that can be eaten raw or cooked.

It has delicate meat that is perfect when paired with other seafood like shrimp.

  • What is a pompano?
  • What are the ingredients in a pompano recipe?
  • How do you cook a pompano?
  • What is a good pompano recipe?
  • How do you fillet a pompano?
  • What is the best way to cook a pompano?
  • What are some tips for cooking a pompano?
  • How do you clean a pompano?
  • What is the nutritional value of a pompano?
  • What is the best way to eat a pompano?

What Is A Pompano?

The word “pompano” comes from its Latin name, pompa boni (good pomp), which refers to this tasty fish.

Pompano got its start as a popular food in Florida, where it thrives today.

Native Americans were known to catch them using nets in fresh water rivers and lakes.

They would also use spears made out of wood, bone, or stone to spear these fish out of the water.

Today, pompano is caught commercially by fisherman who use traps and lines to snag them.

These fishermen often have special poles called long-liners, which they use to reel in their catches.

Their success depends on the size of the pompano and how far off shore they are fishing.

A pompano measuring 2 pounds will fetch $15-$20 per pound.

This means that a 1-pound pompano could bring up to $30 total! In addition to being delicious, pompano is very versatile.

You can grill it, bake it, fry it, steam it, broil it, poach it, smoke it, stew it, or even make soup out of it.

In fact, many restaurants serve pompano.

Where does pompano come from?

Pompano was originally found throughout North America, but it migrated south along the east coast.

Today, it is most commonly caught around Georgia, Florida, Texas, South Carolina, Alabama, and Mississippi.

They prefer warm waters between 60° F and 75°F.

When they are not spawning, they live near coral reefs and grassy areas.

They love saltwater and stay close to the bottom of the ocean floor due to their large eyes.


What Are The Ingredients In A Pompano Recipe?

The ingredients in a pompano recipe include flour, cornmeal, salt, pepper, sugar, garlic powder, onion powder, paprika, cayenne peppers, parsley flakes, lemon juice, melted butter, olive oil, water, soy sauce, beer, white wine vinegar, eggs and breadcrumbs.

How Do You Cook A Pompano?

Cooking a pompano requires more than just frying it up.

You need to season the fish before seasoning it again after cooking.

Seasoning helps bring out the flavor of the fish and will keep the taste fresh throughout.

A great pompano recipe will have a crispy skin and moist interior.

To achieve this texture, make sure you use enough oil for the pan size.

If there isn’t enough oil in the pan, the pompano will stick to itself while frying.

A little bit of oil will help prevent this from happening.

To ensure that the pompano cooks evenly, place a wire rack over a baking sheet.

Use two racks if necessary.

Place the racks on top of each other so they create space between them for air circulation.

When using one rack, put another rack on top of that.

Then add several sheets of paper towels underneath the rack to absorb excess grease.

The most important step in making a pompano recipe is coating the fish in seasoned flour.

Once all of the flour is used, coat the fish in additional flour.

Next, dip the fish into beaten egg, followed by breadcrumbs.

After dipping the fish in the crumb mix, fry the fish off at medium heat for about 10 minutes per inch of thickness (about 6 inches).

Make sure not to overcook the pompano because the inside will become dry.

Cook until the internal temperature reaches 145 degrees Fahrenheit.


What Is A Good Pompano Recipe?

A great pompano recipe will give you a deliciously seasoned piece of fish that’s easy to prepare.

You won’t need too much time or effort to make this dish.

If you’re looking for a quick meal, it’s also a very healthy one because it includes plenty of vegetables.

Pompano is usually served as a main course but it can also be used as part of a mexican-inspired salad, especially if you use its white flesh instead of the dark red variety.

If you want a simple yet flavorful pompano recipe, try out our pollo en salsa verde (chicken in green sauce).

How Do You Fillet A Pompano?

Fillets are usually cut from the tail section of the fish.

To remove the skin, use a sharp knife to make a shallow incision along each side of the fish’s back just behind the gills.

Make sure not to puncture the flesh itself.

Using the tip of the knife, carefully lift off the skin while pulling it away from the body of the fish.

If there is any residue still attached, gently pull at it using tweezers or pliers so you don’t tear the skin on your hands, as this may cause the fish to bleed.

Discard the skin.

What Is The Best Way To Cook A Pompano?

When it comes to preparing this tasty fish, there are many different ways to prepare it.

You can either grill it on a pan over coals as seen here, or use a fryer.

If you’re looking for something more unique, try one of these recipes below!

Grill Pompano Recipe


1 whole pompano (about 2 pounds)

Olive oil

Salt & pepper


The most common method used to prepare pompano is grilling.

Seasoning the fish before grilling will help bring out its flavor.

To begin, brush both sides of the pompano with olive oil and season with salt and pepper.

Then place it directly onto the hot grill and let it sit for about 5 minutes per side.

You should watch closely so as not to burn the skin.

Once done, remove from heat and serve immediately.

Deep Fry Pompano Recipe


½ cup all-purpose flour

¼ cup cornmeal

1 teaspoon paprika

¾ teaspoon cayenne pepper

4 cups peanut oil

2 tablespoons kosher salt

5 large eggs, beaten

6 fresh bay leaves


To make this deep frying recipe, mix together the flour, cornmeal, paprika, cayenne pepper, and salt.

In a separate bowl, beat the eggs thoroughly.

Coat the pompano in the egg wash, then coat them in the flour mixture.

Place the pompanos in a shallow container and cover with plastic wrap.

Allow the pompanos to rest overnight at room temperature.

In the morning, add enough peanut oil to reach a depth of 4 inches into a skillet.

Heat the oil until it reaches 350 degrees Fahrenheit.

With tongs, carefully lower the pompanos into the oil and let them cook for 3 minutes without moving them.

Using a slotted spoon, gently lift each pompano out and drain on paper towels for 1 minute before placing back into the oil.

Continue to cook pompano in batches until they have been fully drained.

Remove pompano from the oil and allow them to cool completely on a rack before serving.

What Are Some Tips For Cooking A Pompano?

Preparing a pompano isn’t complicated but it does require patience as well as having all of the right tools on hand.

Pompano is easy to catch if you know where to look but it can also be purchased from specialty markets.

Here are some basic steps for preparing a pompano:

  • Remove its eyes and gills by cutting around them with kitchen shears. Then cut off the fins at their base.
  • Wash the fish thoroughly under cold running water to remove any dirt or debris.
  • Rinse the fish inside and out with fresh water several times to keep the flesh moist while cleaning it.
  • Slice down both sides of the fish through to the bone. Remove the skin and bones using pliers or tweezers.
  • Cut the fish into serving-sized portions and season each piece before frying.

How Do You Clean A Pompano?

The pompano’s skin should be removed before cleaning it for optimal taste.

If there is no need to remove the skin, simply wash out any blood vessels with cold water.

Once the skin is off, rinse the pompano under running water to remove any remaining dirt on its body.

Remove bones by scraping them out using a knife.

Next, cut into pieces and place on paper towels to absorb excess liquid from the fish.

What Is The Nutritional Value Of A Pompano?

A pompano contains many vitamins and nutrients including vitamin A, B-complex, C, D, E, K, niacin, pantothenic acid, phosphorus, potassium, riboflavin, thiamine, calcium, iron, zinc, copper, manganese, magnesium, selenium, chromium, and molybdenum.

Pompano also provides omega fatty acids which help boost brain power and improve cardiovascular health.

Health benefits of consuming pompano

Pompano is rich in Omega 3 oils, which have been shown to reduce inflammation and lower cholesterol levels.

It’s also high in B Vitamins, which help increase energy.

What Is The Best Way To Eat A Pompano?

The most popular ways to prepare pompano include grilling it over charcoal as well as baking it on a bed of rice.

Some people prefer to bake their pompano in an oven while others serve it grilled over hardwood coals.

There is no right or wrong way to enjoy this delicacy!


Fried Pompano

This fried pompano recipe is simple and straightforward, and anyone can make it.
Prep Time: 5 minutes
Cook Time: 16 minutes
Course: Dinner
Cuisine: American
Keyword: Fried Pompano
Servings: 2 people
Calories: 1615kcal


  • Sharp knife
  • Bowl
  • Pan


  • 1 2 lbs. pompano fish cleaned and innards and gills removed
  • 1 tablespoon sea salt
  • 1 1/2 cups cooking oil
  • 1/2 cup all-purpose flour
  • 1/4 teaspoon ground black pepper
  • 1 piece lemon wedged


  • Using a sharp knife, make diagonal incisions on both sides of the fish. This will allow the seasonings to penetrate the fish.
  • Rub the salt all over the fish, then season with ground black pepper on both sides. Allow it to sit for 10 to 15 minutes.
  • In a pan, heat the cooking oil.
  • Dredge both sides of the fish in the flour on a plate. Because the flour absorbs the liquid, it prevents the oil from splattering.
  • When the oil is hot, fry one side of the fish for 8 to 10 minutes, or until the color turns golden brown and the texture becomes crisp.
  • Gently flip the fish to cook the other side. Cook it for 7 to 8 minutes.
  • Remove the area from the pan, allowing excess oil to drip. Place it on a plate lined with paper towels to absorb the oil.
  • As a side dish, serve with lemon wedges and your favorite vegetable dish.



Calories: 1615kcal | Carbohydrates: 29g | Protein: 4g | Fat: 168g | Saturated Fat: 12g | Polyunsaturated Fat: 47g | Monounsaturated Fat: 106g | Trans Fat: 1g | Sodium: 3490mg | Potassium: 112mg | Fiber: 2g | Sugar: 1g | Vitamin A: 13IU | Vitamin C: 29mg | Calcium: 22mg | Iron: 2mg
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