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POMPANO

See also Pompano Recipes

ATTRIBUTES

Firm texture, light meat with mild flavor. Lean fish.
 

SUBSTITUTE SPECIES

Mullet, Mahi-Mahi, Snapper.
 

HOW MUCH TO BUY

• Whole or drawn fish: 3/4 to 1 pound per serving.

• Dressed or cleaned fish: 1/2 pound per serving.

• Fillets or steaks: 1/4 to 1/3 pound per serving.
 

BUYING, STORAGE AND HANDLING

Remember to purchase seafood last and keep it cold during the trip home.
Fresh whole fish should have:

-- A shiny surface with tightly adhering scales.
-- Gills that are deep red or pink, free of slime, mucus and off-odor.
-- Clean shiny belly cavity with no cuts or protruding bones.
-- A mild aroma, similar to the ocean.

Fresh steaks, fillets and loins should have:
-- A translucent look.
-- Flesh that is firm and not separating.
-- A mild odor, similar to the ocean.
-- No discoloration.
-- Packaging that keeps them from being bent in an unnatural position.

PREPARATION

• Keep raw and cooked seafood separate to prevent bacterial cross-contamination.

• After handling raw seafood thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water.

• Always marinate seafood in the refrigerator.

• Discard marinade; it contains raw juices which may harbor bacteria. When marinade is needed for basting reserve a portion before adding raw seafood.
 

COOKING

• The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.

• If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.

• Fillets less than 1/2 inch thick do not need to be turned during cooking.

• Fish cooks quickly. Do not overcook.

• Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.

• Poaching, steaming, baking, broiling, sautéing, microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients.

• Marinate in your favorite salad dressing prior to cooking.

• Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.

• Broil or grill with lime-butter and seasoned salt.

• Oil the grill to prevent fish from sticking.

• Bake whole fish with a crab or shrimp stuffing.

• Add leftover fish in broken pieces to salads, soups or sauces.
 

Florida Department of Agriculture and Consumer Services  www.fl-seafood.com
 

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