Italian Stuffed Whole Pompano
White wine, parmesan cheese, fresh lemon, and Italian seasoning make the best stuffing for this Florida pompano fish! In under 20 minutes, you'll have the most tender, flaky and delicious fish dinner!
Equipment
- Sheet pan
- Small pot
- Measuring cup
- Large spoon
Ingredients
- 2 whole pompanos gutted
- 2 tbsp salted butter
- 2 cloves of garlic finely chopped
- 1/2 cup dry white wine
- 3 tbsp lemon juice
- 1 tsp Italian seasonins
- 1/4 tsp red pepper flakes
- 1 1/2 cups panko bread crumbs
- 1/4 cup parmesan cheese
Instructions
- Preheat the oven to 375 degrees. Prepare a baking sheet by lining it with parchment paper. Rinse the pompano fish under cold water and pat dry with a paper towel. Rub the fish with olive oil on the outside and inside the cavity, then sprinkle with salt.
- Make the stuffing. Melt butter over medium low heat in a small pot. Add the chopped garlic and sauté for two minutes. Add the wine, lemon juice, Italian seasoning, and red pepper flakes. Increase the heat to medium and allow the wine mixture to reduce by half, about ten minutes. One the mixture has reduced, add in the panko bread crumbs and parmesan cheese. Stir to combine.
- Stuff and bake the pompano. Using a large spoon, stuff the pompano until the fish is full. Lay the fish on its side on the baking sheet and place in the oven. Cook the pompano for 18-20 minutes, or until the fish has an internal tempurtature of 145 degrees and it flaky and fork tender.
- Serve. Remove the fish from the oven and serve the whole fish over a bed of quinoa, rice, or simple as is! Mangia!
Nutrition
Calories: 390kcalCarbohydrates: 38gProtein: 11gFat: 17gSaturated Fat: 10gCholesterol: 39mgSodium: 638mgPotassium: 154mgFiber: 2gSugar: 4gVitamin A: 522IUVitamin C: 10mgCalcium: 257mgIron: 3mg
Nutrition values are estimates, for exact values consult a nutritionist.
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