BAKED POMPANO
Moist baked pompano fish stuffed with onions and sweet peppers.
Provided by Adelyn
Categories Main Course
Time 40m
Number Of Ingredients 5
Steps:
- Preheat convection oven at 425 degrees F.
- Clean and removed the gills and insides of the fish. Slice across the body of fish on both sides. Fill it with ½ teaspoon of the salt.
- Place the fish into the baking pan. Mixed the onion, peppers, lemon juice, and ½ teaspoon of salt.
- Place the vegetable mixture inside the fish and the gills area.
- Bake (covered with tinfoil or uncovered) for 30-40minutes at 425 degrees F.
- Let it cool for at least 15 minutes before serving.
BAKED POMPANO
Steps:
- Whisk soy sauce, rice wine, 1 tablespoon olive oil, hoisin sauce, fish sauce, oyster sauce, and juice of 1/2 the lime together in a bowl.
- Heat 3 tablespoons olive oil in a skillet over medium heat. Cook and stir shallot and ginger until starting to brown, about 2 minutes. Pour in soy sauce mixture; simmer until slightly thickened, 5 to 10 minutes.
- Score both sides of the pompano in a crosshatch pattern. Pat dry with a paper towel. Season both sides and inside of the pompano with dill, salt, and pepper. Slice remaining 1/2 of the lime and arrange slices inside. Drizzle remaining 1 tablespoon olive oil over pompano; rub over both sides.
- Layer cabbage leaves in the bottom of a large baking dish; place pompano on top. Pour soy sauce mixture over pompano. Cover baking dish with aluminum foil. Let marinate as oven preheats.
- Preheat oven to 400 degrees F (200 degrees C).
- Bake pompano in the preheated oven until fragrant, about 20 minutes. Remove aluminum foil; continue baking until pompano flakes easily with a fork, about 10 minutes more.
- Peel back skin and lift pompano flesh off the bones using a fork. Transfer to a serving plate.
Nutrition Facts : Calories 532.7 calories, Carbohydrate 13.4 g, Cholesterol 85 mg, Fat 33.3 g, Fiber 1.7 g, Protein 36.8 g, SaturatedFat 8.3 g, Sodium 3998 mg, Sugar 3.2 g
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- 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.
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