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Baked Pompano

 Baked Pompano is a wholesome dish to prepare. Cook a whole fish with its tail and head intact or else cook a fillet with a few basic condiments. The best fish and seafood dishes are a result of fresh ingredients. Be sure to cook the fish the same day it is purchased. Fish mongers offer free services of cleaning and gutting the fish for you. They can even fillet the fish if you prefer. Take advantage of this free service. I do it all the time and my fish vendor already knows what I want when he sees me pointing to the fish and seafood on the ice-packed counters every week. This is an Asian In America recipe by Elizabeth Ann Quirino. Serves 2.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Main Course
Cuisine: American, Asian, Filipino
Keyword: Filipino Baked Pompano
Servings: 2 people
Calories: 82kcal
Author: Elizabeth Ann Quirino

Equipment

  • Oven-proof Roasting Pan or Casserole Dish: 9 x 13 inches

Ingredients

  • 1.5 to 2 pounds whole fresh pompano whole fish, cleaned and gutted (or use fillets)
  • 1/4 cup calamansi or lemon juice
  • 1 Tablespoon patis fish sauce
  • 1 teaspoon salt
  • 1 teaspoon freshly-ground black pepper powder
  • 1 whole onion chopped
  • 4 cloves garlic peeled and minced
  • 1 knob fresh ginger sliced in 1-inch small strips, about 1/8 cup
  • 2 stalks scallions or green onions chopped, edges trimmed
  • 1 whole large tomato sliced
  • 1/2 teaspoon grated lemon zest
  • 1/3 cup green peas
  • 1 Tablespoon butter
  • 1 medium-sized red or green bell pepper sliced for garnish
  • 1 to 2 whole fresh lemons sliced for garnish
  • steamed rice for serving

Instructions

  • When you get home from the market, if cooking with a whole fish, wash with running water inside and outside. If you prefer fillets, wash with water, as well.
  • To marinate a whole fish with head and tail intact, score the fish skin diagonally twice on both sides. These slits help the marinade penetrate through. Marinate the fish with calamansi juice (or lemon), patis (fish sauce), salt and black pepper all over, both inside and outside. Do the same if using fillets. Cover and marinate in the refrigerator for 15 to 20 minutes (do not marinate fish longer than 30 minutes).
  • In a small bowl, mix the chopped onions, minced fresh garlic and ginger. Add the chopped tomatoes, scallions and lemon zest. Set aside.
  • Take out the marinated fish from the refrigerator. Arrange the fish or fillets on a pre-greased baking pan which fits the fish.
  • Place fish in an oven-proof roasting pan or casserole dish. Fill the  fish cavity with 2 to 3 tablespoons of the onion-tomato mixture (if using a whole fish with head and tail) . Scatter the rest of the onion-tomato mixture and green peas on top of the fish. Dab a few pieces of butter over the fish. Cover with foil and seal all over.
  • Bake fish in a preheated oven of 350 F for 20 minutes. Then remove the foil from the fish and continue baking for 10 to 15 minutes more. Garnish with red pepper strips and lemon slices. Serve warm with rice.
  • Cook's comments: Feel free to use other types of white fish for this recipe if more convenient. Cook fish the same day it was purchased for best results.
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Nutrition

Serving: 1g | Calories: 82kcal | Carbohydrates: 6g | Protein: 2g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 1922mg | Potassium: 109mg | Fiber: 1g | Sugar: 2g | Vitamin A: 360IU | Vitamin C: 11.6mg | Calcium: 17mg | Iron: 0.5mg