Fish
Fillet
Pompano fillet is the boneless side—fine-grained, moderately thick, and ideal for pan and grill. Skin-on helps hold the flake and crisps nicely. Pin-bone carefully, pat dry, and cook just opaque. Pair with citrus butter or light tomato sauces. Save frames for a delicate stock.
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Characteristics
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.46 g
- Saturated Fat 1.05 g
- Trans Fat 0 g
- Monounsaturated Fat 2 g
- Polyunsaturated Fat 1.93 g
- Cholesterol 52.5 mg
- Sodium 75.6 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.4 g
- Water 71.7 g
- Energy 137 kcal
- Water 71.7 g
- Protein 21.4 g
- Fat 4.46 g
- Saturated Fat 1.05 g
- Polyunsaturated Fat 1.93 g
- Omega-3 0.77 g
- Vitamins 39.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.87 mg
- Vitamin B5 — Pantothenic Acid 0.67 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 11.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.55 mg
- Vitamin K 0.4 µg
- Minerals 335 mg
- Major Minerals 334 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 52.5 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.87 · vitamin-b5-pantothenic-acid: 0.67 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 11.1 · vitamin-d: 1.4 · vitamin-e: 0.55 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Fishmongers offered pompano fillets for home cooks unwilling to deal with whole frames.
Skin-on pompano fillets became a standard fine-dining portion cut.