Baked Pompano Recipe

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Baked Pompano

"Bakes pompano"

Prep: 1h15min

Total: 1h15min

Yield: 1

Servings: 1 1 Serving (163g)

Nutrition Facts : calories 63 calories, Fat 0.7891393741 g, Carbohydrate 13.4215315625 g, Cholesterol 0 mg, Fiber 2.58439069998264 g, Protein 1.7277859375 g, Saturated Fat 0.147263124875728 g, servingSize 1 1 Serving (163g), Sodium 582.778924999982 mg, Sugar 10.8371408625174 g, Trans Fat 0.0800893749756282 g

Ingredients:

  • olive oil
  • sea salt
  • ground pepper
  • diced onions
  • tomatoes
  • fresh ginger
  • seafood soy sauce
  • sesane oil

Instruction:

  1. "Fish:
    Drizzle both sides with sea salt, olive oil & ground pepper. Bake for 45 minutes at 375, turn off oven, fish remains in the oven for another 15 min.

    Add onion, tomatoes & ginger.

    Sauce: heat up olive oil, sesame oil & ginger, then add the seafood soy sauce. Heat up completely and add to the fish. "

Wine-Baked Pompano In Sauce

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Yield: 4 servings

Servings:

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Ingredients:

  • 4 (1-pound) dressed pompano
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 large onion, chopped
  • 2 sprigs fresh parsley, chopped
  • ¼ teaspoon dried whole thyme
  • 1 bay leaf, crushed
  • 1 cup Chablis or other dry white wine
  • 3 tablespoons butter or margarine, divided
  • 2 tablespoons all-purpose flour
  • 6 medium tomatoes, peeled and finely chopped
  • ½ cup chopped fresh mushrooms
  • ½ cup cracker crumbs
  • Lemon wedges

Instruction:

  1. Rinse fish thoroughly in cold water; pat dry. Rub fish with salt and pepper; set aside.
  2. Spread onion, parsley, thyme, and bay leaf evenly in bottom of a lightly greased 13- x 9- x 2- inch baking dish. Place fish on top of vegetables; pour wine over top. Bake, uncovered, at 350° for 20 minutes.
  3. Melt 2 tablespoons butter in a small saucepan over low heat; add flour, stirring until smooth. Cook over medium heat until lightly browned. Add tomatoes and mushrooms, mixing well; simmer 10 minutes.
  4. Pour sauce over fish; cover with cracker crumbs. Dot with remaining butter. Bake at 350° an additional 10 minutes or until fish flakes easily when tested with a fork.
  5. Garnish fish with lemon wedges: serve immediately.

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