Pompano Buster Recipes

BAKED POMPANO

Baked Pompano image

Delicious fall-off-the-bone fish.

Provided by gomer45

Categories Seafood Fish

Time 1h2m

Yield 4

Number Of Ingredients 13

Ingredients

1 cup soy sauce
½ cup rice cooking wine
5 tablespoons olive oil, divided
2 teaspoons hoisin sauce
2 teaspoons fish sauce
2 teaspoons oyster sauce
1 lime, halved
1 shallot, diced
1 (2 inch) piece peeled fresh ginger, diced
1 (1 1/2) pound whole pompano fish, gutted and cleaned
1 teaspoon dried dill, or to taste
salt and ground black pepper to taste
2 cups napa cabbage leaves, or as needed

Steps:

Whisk soy sauce, rice wine, 1 tablespoon olive oil, hoisin sauce, fish sauce, oyster sauce, and juice of 1/2 the lime together in a bowl.
Heat 3 tablespoons olive oil in a skillet over medium heat. Cook and stir shallot and ginger until starting to brown, about 2 minutes. Pour in soy sauce mixture; simmer until slightly thickened, 5 to 10 minutes.
Score both sides of the pompano in a crosshatch pattern. Pat dry with a paper towel. Season both sides and inside of the pompano with dill, salt, and pepper. Slice remaining 1/2 of the lime and arrange slices inside. Drizzle remaining 1 tablespoon olive oil over pompano; rub over both sides.
Layer cabbage leaves in the bottom of a large baking dish; place pompano on top. Pour soy sauce mixture over pompano. Cover baking dish with aluminum foil. Let marinate as oven preheats.
Preheat oven to 400 degrees F (200 degrees C).
Bake pompano in the preheated oven until fragrant, about 20 minutes. Remove aluminum foil; continue baking until pompano flakes easily with a fork, about 10 minutes more.
Peel back skin and lift pompano flesh off the bones using a fork. Transfer to a serving plate.

Nutrition Facts : Calories 532.7 calories, Carbohydrate 13.4 g, Cholesterol 85 mg, Fat 33.3 g, Fiber 1.7 g, Protein 36.8 g, SaturatedFat 8.3 g, Sodium 3998 mg, Sugar 3.2 g

AFRICAN POMPANO FISH STEW

African Pompano Fish Stew image

This stew is inspired by my love for jollof rice, a West African staple. It is loaded with onions, tomatoes, fresh garlic, carrots, and spices, and simmered long enough for all the flavors to blend well. Serve with naan bread to sop up all the extra broth.

Provided by CookingWithShelia

Categories Fish Soup

Time 55m

Yield 6

Number Of Ingredients 14

Ingredients

1 tablespoon seafood seasoning
1 tsp ground yellow African pepper
1 (6 ounce) can tomato paste
1 (2 pound) whole Golden Pompano fish
2 ½ tablespoons palm oil
1 medium yellow onion, chopped
2 large carrots, sliced
1 medium red bell pepper, cut into bite-sized pieces
1 medium green bell pepper, cut into bite-sized pieces
1 medium sweet potato, peeled and cut into bite-sized pieces
4 cloves garlic, chopped
1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
3 cups seafood stock
2 large fresh bay leaves

Steps:

Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
Mix seafood seasoning and ground yellow pepper together in a small bowl. Place tomato paste in another bowl and mix in 1/2 of the seasoning mixture; set aside.
Clean fish and pat dry. Season both sides with the remaining seasoning mixture. Place on the prepared baking sheet.
Bake in the preheated oven for 10 minutes.
Meanwhile, heat oil in a Dutch oven. Add onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until vegetables begin to soften 3 to 5 minutes. Stir in the reserved tomato paste mixture until well combined.
Add diced tomatoes and juice; stir well. Stir in seafood stock. Lower heat, cover with a lid, and simmer until sweet potatoes are soft, but not mushy, 5 to 8 minutes.
Add fish to the pot. Put the lid back on and simmer for 5 minutes. Taste and adjust seasoning if needed.

Nutrition Facts : Calories 387.6 calories, Carbohydrate 22.3 g, Cholesterol 99.6 mg, Fat 19.2 g, Fiber 4.8 g, Protein 32 g, SaturatedFat 8.2 g, Sodium 1106.1 mg

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