Fish, pompano, florida, raw

Florida pompano is a prized inshore fish valued for firm, moist flesh and a rich, buttery flavor that holds up well to high heat. It's classically grilled or broiled whole, pan-seared in butter, or baked "en papillote," sealed in parchment paper with a shrimp or crab stuffing, a New Orleans tradition. Blackened Cajun-style is another common preparation, since the fish's sturdier flesh can take a hard sear without falling apart. Its fat content is higher than many whitefish, which keeps it from drying out on the grill, and it pairs naturally with citrus, brown butter, capers, and simple herb butters.

Look for pompano with firm, translucent flesh and a clean, briny smell rather than a fishy one; keep it well chilled and cook within a day or two, or freeze it wrapped tightly to limit freezer burn. Per 100 grams it has 164 calories (about 46 calories in a 1-oz, 28-gram serving) with 18.5 grams of protein, roughly 37% of the Daily Value, and zero carbs or sugar, making it a straightforward lean-leaning protein to build a meal around. Sodium sits at a moderate 65 milligrams per 100 grams, and fat comes in at 9.47 grams per 100 grams, part of what gives the fish its characteristic richness and keeps it moist under high, dry heat.