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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Ingredients:
1/4 cup fresh lime juice |
1/3 cup orange juice |
2 teaspoons sugar |
1 garlic clove, pressed |
1/4 teaspoon salt |
1/2 teaspoon dry mustard |
1/2 teaspoon paprika |
1/4 teaspoon pepper |
2 tablespoons olive oil |
6 (4-ounce) catfish fillets |
vegetable cooking spray |
garnishes: lime and orange slices and fresh parsley sprigs |
Directions:
1. Whisk together first 8 ingredients; gradually whisk in olive oil until well blended. Remove half of juice mixture, and set aside.
2. 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.
3. Remove catfish from marinade, discarding marinade.
4. 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.
5. 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.
6. 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.
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