Butterfish

Also indexed as: Pompano

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Preparation, uses, and tips

The secret to successful butterfish cookery is do not overcook. Whichever of the following cooking methods you choose, your butterfish will be cooked when its flesh becomes opaque but is still moist, and can easily be pierced with a fork. For grilling and frying, leave scales on but cut off the head and tail with a sharp knife. For baking and poaching, rub off the small scales with your fingers.

Baking

Place butterfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes for each inch (2.5cm) of thickness.

Grilling

Place the whole small fish directly on greased grill, 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and close hood of grill. Cook until fish is opaque and moist on the inside, 6 to 8 minutes.

Pan frying

Coat butterfish with seasoned flour, crumbs, or cornmeal. Shake off extra coating and fry fish in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.

Poaching

Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip the butterfish in, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.

Buying and storing tips

Quality butterfish are easy to recognise. Fresh butterfish smells like the ocean, but never fishy. Look for eyes that appear bright and clear, almost alive. The gills should be reddish, and the skin moist and with tightly adhering, shiny scales. Fresh butterfish flesh will give slightly when you press it with a finger, then spring back into shape.

Keep butterfish cool on the trip from the market to your house. Never let it stay unrefrigerated for long. To store butterfish, remove packaging, rinse the fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with or foil and set in the coldest part of the refrigerator. Butterfish will store well this way for up to two days. When well-wrapped, butterfish can be frozen for up to two months in a refrigerator and for three to four months in a deep-freeze. Use lined freezer paper, and wrap fish tightly from head to tail with at least two layers of paper.

To thaw slowly, unwrap, place in pan, cover, and leave for 24 hours in the refrigerator. To thaw faster, place the whole fish (wrapped in a watertight bag) in a sink with cool running water, allowing about 30 minutes per pound (450g). For the fastest thaw, use the defrost cycle of your microwave, allowing two to five minutes per pound (450g), with equal standing time in between zaps (as one minute defrost to one minute resting).

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Varieties

The Pacific pompano and the harvestfish are close relatives to butterfish. They are sold whole or with the head off.

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Nutrition Highlights

Butterfish, 3 oz. (84.9g) (cooked, dry heat)
Calories: 159
Protein: 18.8g
Carbohydrate: 0.0g
Total Fat: 8.7g
Fiber: 0.0g
*Excellent source of: Selenium (39.8mcg), Niacin (4.9mg), and Vitamin B12 (1.5mcg)
*Good source of: Potassium (409mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Butterfish is not a source of omega-3 fatty acids.

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