Grilled Garlic and Herb Catfish

Eating this way over months adds up, and the grocery bill is a real, practical part of it. Catfish is one of the friendlier fish on the budget, and it takes beautifully to a lemon marinade and a rub of garden herbs. Most of the time here is hands-off, the fish resting in its marinade while you do other things. When you are ready, it cooks in about 15 minutes. A main that is honest, affordable, and worth coming back to.

Catfish is real nourishment on this plate. It is a source of lean protein and a source of selenium, a mineral involved in thyroid function and antioxidant defense that carries weight when you are calming an overactive immune system. Every bit of the seasoning comes from leaves and alliums, oregano, thyme, sage, garlic, onion, so the flavor is deep without any seed-spices.

A fish gave its life for this meal. Source it with care, use it well, and let yourself feel the small gratitude in that before you cook. Grilled fish with a few charred vegetables alongside is a beautiful plate. Slow down, take a breath, and be with the food.

Ingredients

• 1 pound catfish fillets
• 1/2 cup lemon juice (omit for interstitial cystitis)
• 2 1/2 teaspoons sea salt
• 4 teaspoons garlic powder, divided
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground sage
• 2 tablespoons lemon zest (omit for interstitial cystitis)

For interstitial cystitis, leave out the lemon juice and zest and lean on the herbs and alliums, which carry the dish on their own. The source lists no other off-limits ingredients.

Method

• Marinate the catfish in the lemon juice, a little salt, and part of the garlic powder. Cover and refrigerate at least 3 hours.
• Heat a grill to 400F, or set the oven to broil.
• Lift the fish from the marinade and coat it with the remaining garlic powder, onion powder, oregano, thyme, sage, and lemon zest.
• Grill or broil until the flesh flakes easily with a fork, about 12 to 15 minutes. Thinner fillets finish faster, so check before the full time. (verify - source figure)

Broiler variation

If you do not have a grill, set the oven to broil and cook the seasoned fillets on a lined sheet pan until the flesh flakes, about 12 to 15 minutes, turning once partway through. Keep the rack a few inches from the element so the herbs do not scorch. (verify - source figure)

*Adapted from acleanplate.com*