Baked Pompano
Baked Pompano features a whole fish stuffed with lime and roasted over napa cabbage, soaking up a savory soy, rice wine, and ginger sauce with subtle hints of hoisin, fish sauce, and oyster sauce. The flesh turns tender and flaky, balanced by bright citrus and aromatic ginger. Serve it for a weeknight dinner or a special gathering when you want bold, Asian-inspired flavors with minimal fuss.
- Prep25 mins
- Cook40 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Pompano, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 32
- Heart Health
- 34
- Metabolic
- 37
- Digestive
- 26
- Inflammatory
- 24
- Performance
- 43
- General Wellness
- 1
Whisk together the soy sauce, rice wine, 1 tablespoon olive oil, hoisin sauce, fish sauce, oyster sauce, and the juice of 1/2 the lime in a bowl.
- 2
Heat 3 tablespoons olive oil in a skillet over medium heat. Cook and stir the shallot and ginger until they start to brown, about 2 minutes. Pour in the soy sauce mixture; simmer until slightly thickened, 5 to 10 minutes.
- 3
Score both sides of the pompano in a crosshatch pattern. Pat it dry with a paper towel. Season both sides and the inside of the pompano with dill, salt, and pepper. Slice the remaining 1/2 of the lime and arrange the slices inside. Drizzle the remaining 1 tablespoon olive oil over the pompano; rub it over both sides.
- 4
Layer cabbage leaves in the bottom of a large baking dish; place the pompano on top. Pour the soy sauce mixture over the pompano. Cover the baking dish with aluminum foil. Let it marinate as the oven preheats.
- 5
Preheat the oven to 400 degrees F (200 degrees C).
- 6
Bake the pompano in the preheated oven until fragrant, about 20 minutes. Remove the aluminum foil; continue baking until the pompano flakes easily with a fork, about 10 minutes more.
- 7
Peel back the skin and lift the pompano flesh off the bones using a fork. Transfer to a serving plate.
- Calories 352.29 kcal Moderate 18%
- Protein 6.41 g Moderate 13%
- Carbohydrate 45.65 g 17%
- Total Fat 16.26 g High 21%
- Saturated Fat 2.27 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 3947.06 mg High 172%
- Dietary Fiber 5.47 g Moderate 20%
- Total Sugars 7.62 g --
- Added Sugars 7.3 g Moderate 15%
- Calcium 74.67 mg Low Source 6%
- Iron 1.01 mg Low Source 6%
- Potassium 420.24 mg Low Source 9%
- Vitamin A 5.31 mcg Low Source 1%
- Vitamin C 35.19 mg Good Source 39%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Soy 🌱
- Alcohol 🚫🍷
About This Recipe
Baked Pompano is made with 13 ingredients and serves 4. It takes about 1 hr 5 mins and is rated medium. Key ingredients include Dried Dill, Fish Sauce, Fresh Ginger, and Green Cabbage. Each serving provides about 352.29 kcal.
Recipe Questions
- What is Baked Pompano made of?
- The main ingredients are Dried Dill, Fish Sauce, Fresh Ginger, Green Cabbage, Hoisin Sauce. The full list of 13 is above.
- How long does it take to make Baked Pompano?
- About 1 hr 5 mins in total: 25 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 352.29 kcal. The full nutrition breakdown is above.
- Is Baked Pompano easy to make?
- This recipe is rated medium, with 13 ingredients and 7 steps.
- Is Baked Pompano healthy?
- Baked Pompano has an easyChef Pro health score of 43/100. Per serving, it provides 352.29 calories and 6.41 g of protein, or 13% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 3947.06 mg (172% of the Daily Value), saturated fat at 2.27 g (11% of the Daily Value) and added sugars at 7.3 g (15% of the Daily Value). It contains Citrus, Fish, Soy and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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