Tuesday, February 12, 2013

Baked Pompano in Orange Balsamic Vinaigrette

Pompano is one of my favorite fish species to bake. It does have a high  fat content - as more than half of its calorie breakdown is from fat (with the remainder being composed of protein). But no worries, as most of the fat is unsaturated - the "good type" of fat that is linked to having beneficial effects on cholesterol levels. I love the texture of pompano especially if it's fresh. It is almost creamy, as it kinda melts in your mouth.

I'm lucky that I found a good source for seafood here in St. Louis. My weekend usually includes a stop at the seafood markets along Olive Ave.

It may not sound right, but this is my "happy" place. And oh not just me... just look at how happy my husband is "shrimping", haha.

These days, I am lucky that we could get our hands on live blue crabs...

Or on fresh shrimp.  They are the juiciest, perfect combination of sweet and salty.

And oh, while you get your seafood cleaned, it's a good way to meet new friends.  Would you believe that I met a sweet lady while we were both standing by the cleaning station. We swapped recipes, then our phone numbers. Later that evening, I got a call from her inviting me for dinner.

"It's my birthday and my friends are having a party for me.  Why don't you come so you could meet them?"

How can I say no to a party?  Much more her birthday party... right.

Ok I digress... and before I get any further, let me share with you my fish recipe. But you're going to forgive me for my awful photography.  But oh well, my family devoured it before I could even think about re-taking photos... LOL!

Baked Pompano in Orange Balsamic Vinaigrette

1 whole pompano (around 2 lbs) cleaned, gills removed
2-3 tbsp balsamic vinegar
1 tbsp orange zest
juice of one orange
salt and pepper
3 tbsp olive oil
5 pcs sliced tomatoes
1 large onion, chopped
2 pieces ginger, pressed


Pre-heat oven at 375 degrees. Wash the fish thoroughly. Pat with paper towel to dry.

To make vinaigrette: Combine the\vinegar, orange juice, salt and pepper in a bowl.  After mixing together, add the oil.  Then add tomatoes, onions, ginger and lemon rind.  Set aside.

Rub the orange balsamic vinaigrette inside and outside of the fish.  Stuff the onions, tomatoes inside the fish belly and put the rest on top and below the fish.  Wrap with foil and cook for 30 minutes.

Remove from the oven and let it sit for 10 minutes before serving.  Enjoy!


  1. With your personality, your bound to meet NFF's everywhere dear! love seagfood too, this one looks yum, a good twist on a great tasting fish!

    1. awww that's why both of us clicked too, I could say the same with you! Happy Wednesday!

  2. Wow, I've never made such fast friends, but it doesn't surprise me to hear that she called o invite you to her birthday dinner! How fun! I'm so glad you're getting settled so nicely in St Louis...and that you found more than just a good fish monger. The pompano looks delicious!

    1. Hello Liren! I'm pleasantly surprised to see you! Thanks for coming over. It's been awhile. Yes STL has been good to us... and to Skip to Malou. Happy Wednesday!

  3. I would definitely try the balsamic sauce as my family loves pampano. From the looks of it, I can already taste it! :))

    1. I'm glad you like it from the looks of it na hahah. I mean i was hesitant to post this pic because I thought it wasn't the best haha.

    2. Oh, I'm sorry for the spelling (pampano)--- that's how it's pronounced in Tagalog :)) BTW, I just remember featuring this fish in one of my old posts: http://gardenchefsneedleandpen.blogspot.com/2012/02/of-little-pigs-and-silver-fishes.html

      Many thanks again for your recipe, Malou! Have a great weekend!

    3. Hi Malou, I blogged about you and your recipe at http://gardenchefsneedleandpen.blogspot.com/2013/03/repetition-is-key-to-mastery.html.

      Enjoy the coming week!

  4. Pampano is one of my favorite fish especially with pinangat. I love the sauce and toppings you have on this fish. Sarap!

  5. Hi Malou! Have you dscovered Bob's Seafood? Many think its the best place to buy seafood in "the Lou".

  6. You're so lucky! I have the hardest time finding fresh seafood and the places I do know have limited selections. I love the idea of the sweetness of the balsamic in contrast to the citrus from the orange - it looks delish.

  7. I loved Pompano so much growing up. I miss it now that we're here in the States. I have to go find some in the Asian groceries and follow your recipe here. This is delish. Wish I lived next door to you, Malou! If so, I'd be right over with some wine and dessert in exchange for this :-)


Thank you for stopping by and oh I would be thrilled even more if you could leave a comment... :) Cheers!

Share this thru:


Related Posts Plugin for WordPress, Blogger...