Baked Pompano
This Asian inspired whole baked pompano is stuffed with sauteed onion-tomato and soy sauce that is best to serve with white rice
Equipment
- 1 Convection Oven
- 1 Baking Tray
Ingredients
- 1.5 pound Whole Pompano Fish
- ½ cup Red Onion, Chopped
- 2 medium Tomatoes, Chopped
- 2 cloves Garlic, Chopped
- ½ teaspoon Ginger, Grated
- 1.5 tablespoons Soy Sauce
- 1 tablespoons Vegetable Canola Oil
- 1 tablespoon Salt (For cleaning the fish)
- 1 Lemon (For cleaning and topping on the fish)
Instructions
Cooking the Vegetable for Stuffing the Fish
- Add chopped tomatoes, garlic, ginger and red onion on the large plate bowl.
- Pour 1.5 tablespoon of soy sauce. Stir to mix
- In a cooking pan, add 1 tablespoon of vegetable oil in medium heat.
- Once hot, add the soy sauce vegetable mixture. Stir to combine for few minutes or till it becomes cooked and soft.
- Transfer into the plate and set it aside
Baking in the Oven
- Placed the Pompano above the foil
- Stuffed the cooked onion-tomato vegetables in the belly of the fish. Add on top of the fish as well.
- Add two slices of lemon above the fish (Optional)
- Cover the fish with foil and transfer into the oven. Baked it for 25 to 30 minutes in 200 C or 400 F.
- Uncover or remove the foil and continue baking the fish for additional 10 minutes
- Let it cool down for 10 minutes before serving.
Notes
- To check the instruction on how to cleaned the pompano, please check on the blog post
- Adding slices of lemon above the fish before baking will help enhance the flavor and reduce the fishy smell.
- You can substitute tomatoes, garlic and ginger with chopped parsley or coriander leaves
Nutrition
Serving: 4gCalories: 296kcalCarbohydrates: 6.2gProtein: 28gFat: 17.4gSaturated Fat: 5.4gCholesterol: 72mgSodium: 1250mgPotassium: 925mgFiber: 1.6gSugar: 2.7gCalcium: 67mgIron: 1mg
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