Dinner: Citrus-Baked Catfish with Spicy Watermelon Salad Compliments of Dole®

Serve this refreshing entree and fruit salad with a side of greens for lunch or dinner.

This recipe includes superfoods such as:

Honey

Health benefits of Citrus-Baked Catfish with Spicy Watermelon Salad Compliments of Dole®

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 lime
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground black pepper
4 (6 ounces) catfish fillets
1 tablespoon honey
2 1/2 pounds seedless DOLE® Watermelon, chopped
1/4 DOLE Red Onion, thinly sliced
1/4 cup fresh DOLE Cilantro, chopped
1 jalapeño pepper, chopped

Instructions

Preheat oven to 350°F.
Zest the lime into a large bowl. Cut the lime in half and squeeze the juice from one half into the bowl.
Combine the lime mixture, olive oil, cumin, salt and pepper in an 8 x 8 baking dish and mix well. Arrange the catfish fillets in the baking dish, turning to coat with the lime mixture. Bake 15 minutes until the fish is opaque and flakes easily with a fork.
Meanwhile, squeeze the juice from the remaining half of the lime into a large bowl. Whisk in the honey. Add the watermelon, onion, cilantro and pepper. Toss to coat. Serve alongside the catfish.

Share Citrus-Baked Catfish with Spicy Watermelon Salad Compliments of Dole®