PAN ROASTED GULF POMPANO WITH FLORIDA VEGETABLES AND HERB OIL
Yield 2 to 4 Servings
Ingredients You will need:
1 Large whole fresh Florida pompano (flesh scored through the flesh to the bone)
4 tablespoons olive oil, divided
1 cup Florida yellow onion, chopped
3 cloves Florida garlic, finely chopped
3 medium Florida red tomatoes, chopped
1 small Florida eggplant, diced
2 medium Florida red bell peppers, diced
2 medium Florida zucchini, diced
2 tablespoons fresh Florida lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon fresh Florida basil, chopped
1 tablespoon Florida parsley, chopped
- Heat 3 tablespoons of oil in a large oven safe skillet over medium heat.
- Season the scored pompano with kosher salt and fresh ground pepper.
- Carefully add whole fish to preheated pan.
- Cook fish for 2 to 3 minutes on each side.
- Preheat oven to 375 degrees.
- Put the fish and the oven safe skillet into the oven to continue cooking.
- Cook fish for 6 to 8 minutes or until completely done.
- Heat 3 tablespoons of oil in a large skillet over medium high heat.
- Add onions, garlic and bell peppers.
- Sauté onion mixture for several minutes.
- Add zucchini and season lightly with salt and pepper.
- Stir to combine and cook. Add the tomatoes and eggplant to the pan.
- Cook vegetable mixture for another minute or two.
- Add fresh herbs and lemon juice to the pan and stir to combine.
- Adjust seasoning with salt and pepper.
- Vegetables should be crisp-tender and seasoned well. Set vegetables aside to cool slightly.
FLORIDA HERB OIL
Yield 2 to 4 Servings
Ingredients You Will Need:
1/2 cup olive oil (good quality)
1/2 cup fresh Florida basil
1/2 cup fresh parsley
2 tablespoons roasted garlic (or 3 cloves raw garlic)
- Add all ingredients to a blender or food processor.
- Blend for 30 seconds.
- Remove from device and adjust seasoning with salt and pepper.
Catch Your Own Fresh Pompano
Pompano is a fun, seasonal, fish to catch in Naples. Anglers love keeping a few for their excellent flavor as well. If you are looking to catch your own pompano in the Naples area and try a recipe like this with your fresh catch, give Captain Geoff of Chasin’ Tales a call at 239-216-0378 or email him here.