Pompano Whole Fish

650 - 700 g
Delivered Frozen
Php 650 / Kg
₱430.00 / pack
Healty Food

Frozen Pompano Whole Fish

1 fish/pack 

Also known as "jacks", it is a nice fish with a flat body and has beautiful silvery skin. It gives a nice medium flavor, a mild succulent taste with edible skin that does not require scaling and a nice white flesh firm but finely flaked that holds together very well in any type of cooking.

Its rounded shape fits frying pans and steamers better than most fish. "The world's most edible fish" as described by the Gourmands, pompano is easy to eat whole through frying, steaming, baking and poaching, or as fillets all work well.

Try it for your fish and fish fillet recipes and you will find it blends well with nice sauces, or enjoy its taste pan-fried or grilled.

Cooking Ideas:

- Broil with butter and lemon
- Bake in herbs and massage with parsley oil
- Simply fry, grill, or sauté with dashes of spices
- In a parchment for dishes like papillote - try the interesting popular recipe Pompano en papillote (suggestion below)

Health Benefits:

As most fish, this is also high in protein and amino acids, relatively lower in fat than dark-fleshed meat, has antioxidants, and provides an array of health benefits. It is also particularly high in vitamins B1 and B12, and minerals selenium and phosphorus. A hundred gram raw serving can provide 37% and 22% of the B vitamins respectively, and 52% and 20% for the minerals.

Its positive effects on the health lie in bone strength, metabolism, cholesterol control, and cognition. Healthy compounds found in the fish plus all its mineral content may help prevent fragility and weakness of the bones. While the high levels of B vitamins are good for bodily functions and help enhance metabolism. The good fats contained may help lower bad cholesterol levels, just keep in mind also the saturated fat content that goes along with it. These healthy fats are also good and may help improve cognitive function and may help reduce the chances of acquiring neurogenerative diseases.

Recipe Suggestion:

Pompano en Papillote our version


2 pompano fillets (from 1 whole fish cut in half)
1 onion
1 medium tomato
100 g lump crabmeat
1/2 red bell pepper
1/2 green bell pepper
1 tbsp chopped garlic
2 tsp olive oil
Salt and pepper to taste
Parchment paper
1/2 cup fresh lemon juice
1/4 cup shallots, chopped
2 tbsp fresh parsley, chopped


Lightly oil baking sheet and preheat the oven to 400ºF.
Peel the onion and slice it.
Wash the tomato and peppers and cut into strips.
Massage the fillets with olive oil then sprinkle with salt and pepper to season.
Combine crabmeat and garlic in a small bowl, season with salt and pepper.
Fold the parchment paper (cut a little longer than the fish) in half lengthwise.
Place fish on top of the folded half and pour over crabmeat mixture all over then layer the onions, tomatoes and bell peppers.
Get the other parchment half to cover the fish.
Twist the edges to seal the fish in tightly.
Place papillote on the baking sheet and bake for 10-12 minutes.
In a saucepan, bring to boil lemon juice and shallots until the liquid is reduced by half. Season with salt and pepper.
Bring out the papillote from the oven and roll the middle of the parchment to show the fish.
Spoon the sauce over the fish and garnish with chopped parsley.

Fun trivia!
Pompano en Papillote is a dish, said to have been created by Antoine Alciatore, a French immigrant settler in New Orleans, to honor the French Montgolfier brothers who were in the paper business and who pioneered the first paper hot air balloons.

Origin: Philippines



Delivered frozen,  packed by pieces of 1

Net weight: 650 / 700g per pack

Checkout price is based on the maximum weight per pack (700g). Actual pack weight upon delivery may be lower. The final invoice will be computed according to the actual weight delivered.

Nutrition Facts

Pompano Fish Nutrition Facts

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