Summer is finally here and nothing beats the refreshing taste of citrus on a warm July evening. This week’s dish combines grapefruit, lime and orange to create a tangy marinade to accompany fresh catfish.

While this meal is a great choice any time of year, its hassle-free preparation and rapid cook-time make it particularly well suited for the lazy, hazy days of summer. The marinade, which in addition to the citrus uses garlic, chile powder, paprika and dry mustard, is added to a resealable plastic bag to coat the fish, making cleanup a snap.

The dry mustard used in the marinade is particularly noteworthy. The Greeks used mustard as both a condiment and a drug, but it was the Romans who first made real culinary use of it by grinding the seeds of the mustard plant to release their full flavor. In 1777 Messieurs Grey and Poupon founded their still famous company, introducing mustard making as we know it today. Their recipe for success was simple – they used Grey’s recipe and Poupon’s money.

The success of this recipe rests largely on the distinctive flavor that the citrus adds to the marinade. But these fruits also add important nutritional benefits. They are rich in vitamin C – a powerful antioxidant that helps fight cell and tissue damage that can lead to chronic diseases like cancer.

Although this marinade pairs well with any fish, we’ve used catfish – a firm, mild flavored variety. When buying catfish fillets, make sure the flesh is firm and the color is consistent throughout. Also note that the tough skin should be removed before cooking.

Citrus Catfish

1/4 cup fresh grapefruit juice
1/4 cup fresh lime juice
1/2 cup orange juice
3 cloves garlic, minced
1 Tbsp. sugar
1/2 tsp. salt
1/2 tsp. white pepper
1/8 tsp. ground chile powder
1/2 tsp. paprika
1/4 tsp. dry mustard
2 Tbsp. extra-virgin olive oil
6 (4 ounce) catfish fillets
Cooking spray
Orange and/or lime slices (for garnish)

In a glass bowl whisk the first 10 ingredients together. Then slowly whisk in olive oil until blended. Pour half of marinade into another glass container and set aside. Put fillets into a large zip lock plastic bag. Pour half the marinade into the bag, seal and gently shake bag to coat catfish. Chill for 30 minutes, turning catfish after 15 minutes.

Spray flat glass baking dish with cooking spray. Remove catfish from bag and place in baking dish. Discard bag. Adjust rack to place baking dish about 5 inches under broiler. Broil each side about 5 minutes or until done. Place cooked catfish on serving tray and drizzle with remaining marinade. Garnish with orange and lime slices.

Makes 6 servings.

Per serving: 220 calories, 13 g total fat (2.5 g saturated fat),
6 g carbohydrates, 18 g protein, 0 g dietary fiber, 250 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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