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Friday Fish Recipe

Pompano in White Wine Butter Sauce

Along the Gulf Coast, many Catholics and non-Catholics alike observe the season of Lent.  We are blessed to have a variety of fish readily available, but it’s a long way to Easter.  Even the finest fried mullet can get tiresome after a few weeks, so I want to share some of my favorite fish recipes for you to enjoy.   Pompano is a lean, mild fish that can easily be overpowered by strong seasoning.  Keeping the ingredients simple lets the flavor of the fish shine. 

This recipe is perfect for any lean fish fillet.

Pompano in White Wine Butter Sauce 


4 Fresh Pompano fillets

Salt and Pepper to taste

3 tablespoons butter

¼ cup coarsely chopped parsley

¼ cup dry white wine


Pat fillets dry with paper towel and season lightly with salt and black pepper.  Melt butter in cast iron skillet over medium heat.  Place fish in skillet and let cook edges become opaque (about 4 minutes, but varies with fillet thickness).  Gently turn fillets and continue cooking until fillets cook through.  Remove fillets from skillet.  Add parsley to remaining butter and wilt.  Deglaze pan with wine. Spoon wine sauce over fillets and serve.

I serve this with a simple cucumber and tomato salad for a delicious and light spring dinner.