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

    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
    2 pounds catfish fillets
    1 pound mixed melon cubes
    ¼ cup frozen limeade concentrate
    ½ teaspoon red-pepper flakes
    ⅓ cup sweetened flaked coconut


    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
    SODIUM 223 mg
    TOTAL SUGARS 14.9 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
    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