Golden Pomfret

Scientific Name:

Trachinotus Ovatus

Market Name:

Pompano

Common Names:

Florida pompano, Common pompano, Atlantic pompano, Sunfish, Butterfish

International Names:

French: Pampano

German: Gabelmakrele

Italian: Leccia stella

Japanese: Kobanaji

Spanish: Palometa

Product Profile:

Shape: Narrow-bodied, resembling a flatfish despite being technically a round fish.

Skin: Silvery and attractive, often left on during cooking.

Meat: Firm, finely flaked, with a sweet, mild flavor.

Color: Pearly white flesh that cooks up white.

Fat Content: Moderate, contributing to its rich flavor.

Nutrition Facts (per serving):

Calories: 164

Fat Calories: 85

Total Fat: 9.5 g

Saturated Fat: 3.5 g

Cholesterol: 50 mg

Sodium: 65 mg

Protein: 18.5 g

Omega-3: 0.6 g

Cooking Tips:

Whole Preparation: Pompano is often cooked whole due to its manageable size and ease of eating off the bone.

Filleting: Can be halved lengthwise to produce two long fillets.

Display the Skin: The silvery skin is attractive and often showcased in presentations.

Simple Preparation: Broil with lemon and butter for a classic flavor.

En Papillote: A famous preparation method where the fish is cooked in parchment paper, locking in moisture and flavor.