Directions:
- Whisk together first 8 ingredients; gradually whisk in olive oil until well blended. Remove half of juice mixture, and set aside.
- Place catfish in a shallow dish or heavy-duty zip-top plastic bag; pour remaining marinade over catfish. Cover or seal bag, and chill 15 minutes, turning catfish once.
- Remove catfish from marinade, discarding marinade.
- Coat grill rack with cooking spray; place on grill over medium-high heat (350° to 400°). Place catfish on rack, and grill 5 minutes on each side or until done. Remove to a serving platter; drizzle with reserved marinade. Garnish, if desired.
- NOTE: To broil catfish, follow recipe up to removing fish from marinade. Place fish on a rack coated with cooking spray; place rack in a broiler pan. Broil, 3 inches from heat, 7 to 8 minutes or until golden brown. Remove to a serving platter; drizzle with reserved marinade. Garnish, if desired.
- Most of the fat calories come from omega-3 fatty acids (in catfish) and monounsaturated fat (in olive oil), both of which are associated with lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 719.05 Kcal (3011 kJ) | ||
| Calories from fat | 453.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 50.4g | 78% | |
|---|---|---|---|
| Cholesterol | 120.7mg | 40% | |
| Sodium | 1089.28mg | 45% | |
| Potassium | 862.03mg | 18% | |
| Total Carbs | 33.73g | 11% | |
| Sugars | 12.83g | 51% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 31.92g | 64% | |
| Vitamin C | 60.1mg | 100% | |
| Iron | 2.1mg | 12% | |
| Calcium | 104.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 203.09 Kcal (850 kJ) | ||
| Calories from fat | 128.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.23g | 78% | |
|---|---|---|---|
| Cholesterol | 34.09mg | 40% | |
| Sodium | 307.65mg | 45% | |
| Potassium | 243.47mg | 18% | |
| Total Carbs | 9.53g | 11% | |
| Sugars | 3.62g | 51% | |
| Dietary Fiber | 0.67g | 10% | |
| Protein | 9.01g | 64% | |
| Vitamin C | 17mg | 100% | |
| Iron | 0.6mg | 12% | |
| Calcium | 29.6mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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