Lunch / Dinner
Lean and nutritious, Jerk-Spiced Catfish is the perfect catch for dinner when served with a refreshing tropical salad. There’s a long list of reasons why catfish is a smart choice for dinner. It’s inexpensive and available year-round. It’s high in protein, B vitamins, and potassium, and it’s naturally low in sodium. In terms of sustainability, farm-raised catfish is one of the best choices for fish. When it comes to flavor, catfish’s mild taste can handle plenty of spice, which is why a strong seasoning, like jerk, pairs so well with it. To balance the heat, serve jerk with sweet flavors, like pineapple. Grilling the fruit briefly before tossing it into an oil-free Jamaican Salad not only makes for a light meal, but intensifies the sweetness.
Store fresh fish on ice. But make sure as the ice melts, the water can drain so it doesn’t pool around the fish, waterlogging it.
Preheat grill to medium-high. Brush grill grates with oil.
Sprinkle both sides of each fillet with Simple Jerk Seasoning. Coat fillets with nonstick spray.
Grill fillets, covered, until fish flakes easily with a fork, turning once, 3–4 minutes per side.
Massage seasoning evenly into the fillets on both sides so that it sticks to the fish during grilling.
To keep the fish from sticking to the grill, give it a hefty dose of nonstick spray after coating with seasoning.
% Daily Value*
Total Fat 5g 7%
Cholesterol 92mg 30%
Sodium 440mg 18%
Carbs 5g 1%
*Percent Daily Values are based on a 2,000 calorie diet.