Superhydrophobic metal−organic framework (MOF)-based sponges have received increasing attention in terms of treating oil−water mixtures. However, highly fluorinated substances, commonly used as modifiers to improve the hydrophobicity of MOFs, have aroused much environmental concern. Developing a green hydrophobic modification is crucial in order to prepare superhydrophobic MOF-sponge composites. Herein, we report the preparation of a porous composite sponge via a polydopamine (PDA)-assisted growth of zeolitic imidazolate frameworks (ZIF-90) and eco-friendly hydrophobic short-chain fluorinated substances (trifluoroethylamine) on a melamine formaldehyde (MF) sponge. The composite sponge (F-ZIF-90@PDA-MF) exhibited superhydrophobicity (water contact angle, 153°) and superoleophilicity (oil contact angle, 0°), which is likely due to the combination of the low surface energy brought on by the grafted CF3 groups, as well as the rough surface structures that were derived from the in situ growth of ZIF-90 nanoparticles. F-ZIF-90@PDA-MF showed an excellent adsorption capacity of 39.4–130.4 g g−1 for the different organic compounds. The adsorbed organic compounds were easily recovered by physical squeezing. Continuous and selective separation for the different oil−water mixtures was realized by employing the composite sponge as an absorbent or a filter. The separation efficiency and flux reached above 99.5% and went up to 7.1 ×105 L m−2 h−1, respectively. The results illustrate that the superhydrophobic and superoleophilic F-ZIF-90@PDA-MF sponge has potential in the field of water−oil separation, especially for the purposes of large-scale oil recovery in a water environment.