Healthy Grilled Catfish Recipe for Moms-to-be

Coconut Catfish with Melon Salsa

MAKES 6 SERVINGS
PREP TIME: 8 minutes
COOK TIME: 8 minutes
TOTAL TIME: 16 minutes

Key Prenatal Benefits

High in...

  • Choline, which supports your baby's brain development
  • Iron, which wards off anemia, fights fatigue, and supports a healthy immune system
  • Niacin, which allows for normal nervous system function
  • Omega-3 fatty acids, which promote your heart health and support the development of your baby’s brain and eyes
  • Phosphorus, which is a component of all cell membranes, as well as DNA and RNA, and aids in the development of strong teeth and bones
  • Protein, which promotes the development of muscles and organs
  • Selenium, which contributes to a healthy immune system and proper thyroid function
  • Vitamin A, which supports your baby's immune system and aids in cell growth and development
  • Vitamin B12, which plays a vital role in blood cell formation and a healthy nervous system
  • Vitamin C, which supports the immune system, aids in your postnatal recovery, and promotes your baby's healthy cell development

Good source of...

  • Copper, which supports the development of your baby’s heart, skeletal system, brain, and nervous system
  • Magnesium, which serves as an important component of more than 300 enzymes in the body
  • Omega-6 fatty acids, which support the normal development of your baby’s brain and eyes
  • Pantothenic acid, which supports your immune system
  • Potassium, which is essential to your baby’s nervous system development and aids in the formation of strong teeth and bones
  • Vitamin B6, which may ease morning sickness and assists in the development of your baby’s brain and nervous system
Ingredients  
2 pounds catfish fillets
  salt
1 pound mixed melon cubes
¼ cup frozen limeade concentrate
½ teaspoon red-pepper flakes
⅓ cup sweetened flaked coconut
 

Directions

  1. Coat a grill rack, broiler pan, or stove-top griddle with cooking spray and prepare it for medium-high heat.
  2. Coat the fish with cooking spray on both sides. Season it with salt. Place the fish on the grill and cook, turning once, until it flakes easily, 4 to 5 minutes per side.
  3. Meanwhile, in the bowl of a food processor, combine the melon, limeade concentrate, and red-pepper flakes. Pulse until the melon is finely chopped, about 12 times. Set the salsa aside.
  4. Place the coconut in a medium-size heavy skillet. Cook over medium-high heat, stirring constantly with a fork, until golden brown, 2 minutes. Spoon the reserved salsa over the fish. Sprinkle with the coconut.
NUTRITION (Per Serving)  
CALORIES 258.4 cal
FAT 10.5 g
SATURATED FAT 3.3 g
SODIUM 223 mg
CARBOHYDRATES 16.6 g
TOTAL SUGARS 14.9 g
DIETARY FIBER 1.1 g
PROTEIN 23.7 g
BIOTIN ----
CALCIUM 18.5 mg
CHLORIDE 40.6 mg
CHOLESTEROL 83.2 mg
CHOLINE 105.3 mg
CHROMIUM 0 mcg
COPPER 0.1 mg
FOLATE 30.9 mcg
IODINE 1.6 mcg
IRON 0.6 mg
MAGNESIUM 40.3 mg
MANGANESE 0.1 mg
NIACIN 3.7 mg
OMEGA-3 FATTY ACIDS 0.3 g
OMEGA-6 FATTY ACIDS 1.3 g
PHOSPHORUS 323.8 mg
POTASSIUM 669 mg
RIBOFLAVIN 0.1 mg
SELENIUM 13.6 mcg
THIAMIN 0.1 mg
VITAMIN A 1361.2 IU
VITAMIN B6 0.3 mg
VITAMIN B12 4.4 mcg
VITAMIN C 22.5 mg
VITAMIN D 13.6 IU
VITAMIN E 1.3 mg
VITAMIN K 5.3 mcg
ZINC 0.9 mg