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Pompano fish is plated over fresh sliced lemons and parsely.

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!

Course Main Course
Cuisine Italian, Southern
Keyword fish, italian, pompano
Prep Time 5 minutes
Cook Time 35 minutes
Servings 2
Calories 390 kcal
Author sherry brubaker

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

  1. 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.

  2. 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.

  3. 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.

  4. Serve. Remove the fish from the oven and serve the whole fish over a bed of quinoa, rice, or simple as is! Mangia!

Nutrition Facts
Italian Stuffed Whole Pompano
Amount Per Serving
Calories 390 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 10g63%
Cholesterol 39mg13%
Sodium 638mg28%
Potassium 154mg4%
Carbohydrates 38g13%
Fiber 2g8%
Sugar 4g4%
Protein 11g22%
Vitamin A 522IU10%
Vitamin C 10mg12%
Calcium 257mg26%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.