Healthy Grilled Catfish Recipe for Moms-to-be

    Healthy Grilled Catfish Recipe for Moms-to-be

    Discover the key prenatal benefits of this delicious and healthy grilled catfish recipe.
    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