ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Lime-Orange Catfish

Yield Makes 6 servings

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

Nutrition Information

  • calories 183
  • caloriesfromfat 54 %
  • fat 11 g
  • satfat 2.3 g
  • monofat 5.8 g
  • polyfat 2 g
  • protein 18 g
  • carbohydrate 2 g
  • fiber 0.0 g
  • cholesterol 53 mg
  • iron 0.7 mg
  • sodium 109 mg
  • calcium 13 mg

How to Make It

  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.