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Baked/Broiled Pompano with Breading

Baked/Broiled Pompano with Breading

EverydayCooked

Baked/Broiled Pompano with Breading is a lean saltwater fish dish prepared using dry-heat cooking methods to preserve its mild, buttery flavor and firm texture. The fish’s natural omega-3 fatty acids remain intact during baking or broiling, while the seasoned breadcrumb coating adds crispness without the added fats of deep-frying. This preparation balances the pompano’s nutritional benefits with a satisfying crunch, though the breading contributes additional carbohydrates and potential gluten.

Macro Impact

A 4 oz serving contains 305 calories, 22g protein, 14g carbs, and 17g fat.

Calorie Burn

How long would it take to burn off 305 calories?
Walking3.5 mph, moderate pace
1 hour 11 min
YogaModerate effort, gentle pace
52 min
SwimmingModerate effort, freestyle
39 min
Biking12-14 mph, moderate effort
31 min
StairsStair climbing, moderate pace
35 min
Running5 mph (12 min/mile)
26 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories305
% Daily Value*
Total Fat17g
22%
Saturated Fat4g
20%
Trans Fat0.2g
Polyunsaturated Fat7g
Monounsaturated Fat6g
Cholesterol54mg
18%
Sodium407mg
18%
Total Carbohydrate14g
5%
Dietary Fiber0.7g
2%
Total Sugars1g
Includes Added Sugars0g
0%
Protein22g
Vitamin D12mcg
59%
Calcium23mg
2%
Iron0.5mg
3%
Potassium396mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
14 / 275 g
5%
Fiber
1 / 28 g
2%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
12 g
Fat
Total Fat
17 / 78 g
22%
Monounsaturated
6 / 31 g
18%
Polyunsaturated
7 / 23 g
31%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
1 / 5 g
24%
Omega 6
6 / 19 g
33%
Omega 9
6 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
58%
Lysine
2 / 2 g
81%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
107%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
60%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
1 / 2 mcg
51%
Folate
11 / 400 mcg
3%
Vitamin A
23 / 800 mcg
3%
Vitamin C
1 / 83 mg
1%
Vitamin D
12 / 15 mcg
78%
Vitamin E
2 / 15 mg
15%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
11%
Phosphorous
203 / 700 mg
29%
Potassium
396 / 3k mg
13%
Selenium
44 / 55 mcg
81%
Sodium
407 / 2.3k mg
18%
Zinc
1 / 10 mg
12%
Chromium
2 / 30 mcg
8%
Molybdenum
6 / 45 mcg
13%
Iodine
45 / 150 mcg
30%
Chlorine
626 / 2.3k mg
27%
Other
Ethyl Alcohol
0 g
Water
77 g
Caffeine
0 mg
Choline
79 mg
Taurine
34 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, pompano, florida, baked or broiled. Canadian Nutrient File. Food ID 3042.

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1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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