Recipe: Pompano In the Oven

Pompano is a wonderful, meaty fish. It’s thickness doesn’t work well for frying, so the best thing to do is bake it.


1 medium or large pompano, depending on how many servings you want
grape tomatoes
spring-vegetable mix (spinach would also work)
Creole seasoning (you can use salt and pepper as an alternative)

Take a medium-size glass baking pan and drizzle olive oil on the bottom. Take half a bag of spring-mix vegetables and layer it on the bottom of the pan. Drizzle olive oil on the vegetables.

Make sure your pompano is cleaned. Cut a slit along the bottom fin to clean it. If you buy it at a fish market, they can clean it for you. The fish will taste bitter if you forget to remove the innards. Stuff the hollow with the tomatoes.

Take a block of tofu and cut out a tube with square ends. Slice that tube into square pieces to garnish the dish. Sprinkle the Creole seasoning over the contents of the pan, drizzle with more olive oil, cover in foil, and bake at 350 degrees for 30 minutes.

Et voilà!



About Aileen Torres-Bennett

All content on this site was created by Aileen Torres-Bennett, unless otherwise specified. References to material on this site should credit Aileen Torres-Bennett and link to the site.
This entry was posted in Food and tagged , , , , , , . Bookmark the permalink.

9 Responses to Recipe: Pompano In the Oven

  1. demonsking19 says:

    im fastening today and you just made me difficulty for me 😛

  2. You’ll have to try it another day 🙂

  3. hey! i love ur blog! follow me~

  4. looks ñamy… Im hungry now :>

  5. I love sharing whole baked fish in restaurants, because I never seem to have the courage to bake one whole at home – yet this recipe makes it look so easy!

  6. The Hook says:

    That shot gives me vertigo! Cool post, though.

  7. Dew says:

    I’ve never heard of this type of fish, but it looks and sounds great!

  8. ranu802 says:

    We don’t get Pompano where I live which fish will be a good substitute?Thank you.

  9. Any firm, meaty fish would work well. You could try baking basa, if that’s available.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s