Courtesy of The Catfish Institute

Tropical Fruit Salsa

• 2 cups mango and/or papaya
• 2 tablespoons chopped cilantro
• 1 tablespoon jalapeno
• 1 tablespoon minced green onion or chives
• 2 tablespoons lime juice
• 1 tablespoon honey

In a small bowl, combine mango and/or papaya, chopped cilantro, jalapeño, and minced green onion or chives. Stir in lime juice and honey.

Fish

• 1 teaspoon finely minced garlic
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon ground red pepper
• 4 U.S. farm-raised catfish fillets (about 6 oz. each)
• 2 teaspoons olive oil

Preheat grill or broiler. In a small bowl, combine garlic, salt, and black and red peppers. Brush one side of each fish fillet with 1/2 teaspoon olive oil and sprinkle with spice mixture. Grill or broil on a rack 4 inches from heat source for 4 to 6 minutes, or until the fish is cooked through. Serve with Tropical Fruit Salsa; if desired, garnish with chives.

Yield: 4 portions

Per Portion:  348 cal, 17 g fat, 31 g protein, 16 g carbohydrates, 1 g fiber, 92 mg cholesterol, 398 mg sodium.