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Pan-Fried Pompano

Pan-Fried Pompano

EverydayCooked

Pan-fried pompano is a prepared fish dish featuring the premium flat-bodied seafood known for its rich, buttery flesh. This cooking method enhances the pompano's naturally sweet flavor while creating a crispy exterior that contrasts with its tender, flaky meat. The fish is particularly valued for its high omega-3 fatty acid content and clean taste, making it a popular choice in both coastal and fine dining cuisine.

Macro Impact

A 4 oz serving contains 321 calories, 21g protein, 11g carbs, and 21g fat.

Calorie Burn

How long would it take to burn off 321 calories?
Walking3.5 mph, moderate pace
1 hour 15 min
YogaModerate effort, gentle pace
54 min
SwimmingModerate effort, freestyle
41 min
Biking12-14 mph, moderate effort
33 min
StairsStair climbing, moderate pace
37 min
Running5 mph (12 min/mile)
27 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories321
% Daily Value*
Total Fat21g
27%
Saturated Fat5g
26%
Trans Fat0g
Polyunsaturated Fat8g
Monounsaturated Fat8g
Cholesterol88mg
29%
Sodium437mg
19%
Total Carbohydrate11g
4%
Dietary Fiber1g
4%
Total Sugars2g
Includes Added Sugars0g
0%
Protein21g
Vitamin D3mcg
17%
Calcium23mg
2%
Iron0.6mg
3%
Potassium339mg
7%

* 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
11 / 275 g
4%
Fiber
1 / 28 g
4%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
8 g
Fat
Total Fat
21 / 78 g
27%
Monounsaturated
8 / 31 g
25%
Polyunsaturated
8 / 23 g
33%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
88 / 300 g
29%
Omega 3
1 / 5 g
24%
Omega 6
1 / 19 g
7%
Omega 9
8 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
73%
Methionine
1 / 1 g
51%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
64%
Valine
1 / 2 g
49%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
3 / 2 mcg
141%
Folate
11 / 400 mcg
3%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
23%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
226 / 700 mg
32%
Potassium
339 / 3k mg
11%
Selenium
34 / 55 mcg
62%
Sodium
437 / 2.3k mg
19%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
6 / 45 mcg
13%
Iodine
45 / 150 mcg
30%
Chlorine
57 / 2.3k mg
2%
Other
Ethyl Alcohol
0 g
Water
57 g
Caffeine
0 mg
Choline
68 mg
Taurine
57 mg

References

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

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