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
      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