Healthy Grilled Catfish Recipe for Moms-to-be
Discover the key prenatal benefits of this delicious and healthy grilled catfish recipe.
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
- Coat a grill rack, broiler pan, or stove-top griddle with cooking spray and prepare it for medium-high heat.
- 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.
- 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.
- 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 |
