Weekend picnics, swimming, soccer, reunions and cookouts are on the horizon.

As the weather heats up, keep it cool in the kitchen with nutritious family meals your kids will actually eat. By starting with healthy, versatile ingredients, you can make wholesome, kid-friendly meals easy.

For example, catfish can be ready to eat in as little as 10 minutes, which makes it the ideal meal solution for families with busy schedules.

Tacos or kabobs prepared with grilled catfish are an excellent source of protein and are low in calories and saturated fat.

As an added bonus, catfish has a mild taste, so even kids who usually turn up their noses at fish will enjoy its subtle flavors.

For the healthiest option, pair catfish with heart-healthy canola oil, which offers the best source of omega-3 fatty acids of any leading vegetable oil. Using it in a marinade can help your family avoid unnecessary saturated fats.

The light flavoring of canola oil makes it perfect for salad dressings, stir-fry or in any recipe that calls for cooking oil.

½ cup orange juice¼ cup honey¼ cup canola oilSalt and pepper to taste1 small sweet potato, peeled and cut into 1-inch chunks2 portabella mushrooms, cut into 1-inch chunks1 red onion, cut into chunks1 green pepper, cut into chunks1 red pepper, cut into chunks1½ pounds catfish fillets, cut into piecesAdditional vegetables, optionalIn disposable plastic bag, mix together orange juice, honey, canola oil, salt and pepper. Add sweet potatoes, mushrooms, onions, peppers and catfish.Marinate 30 minutes in refrigerator. Stir occasionally.Skewer marinated ingredients on metal skewers. Discard any leftover marinade. Grill 15 to 20 minutes or until vegetables are tender when pierced with skewer and catfish is opaque.Makes three to four servings.

Catfish1 tablespoon mild or hot chili powder¼ cup canola oil2 tablespoons fresh lemon or lime juice4 catfish filletsCitrus Slaw2 cups prepared coleslaw mix1 cup orange sections, diced1 cup thinly sliced red bell pepper½ cup vertically sliced red onion½ cup vinegar¼ cup canola oil3 tablespoons sugar1 teaspoon salt¼ teaspoon pepperTacos4 flour tortillas for soft tacos (10-inch)Lemon and/or lime wedgesCilantro leaves (optional)Preheat grill. Combine chili powder, canola oil and lemon or lime juice in dish. Add fillets and marinate for 20 minutes.Brush marinade over both sides of fillets. Arrange in wire grilling basket coated with canola oil cooking spray.Place grilling basket on grill rack. Grill six to eight minutes on each side or until catfish flakes easily when tested with a fork.To prepare coleslaw, combine coleslaw mix, oranges, red bell pepper and red onion in bowl.In a small bowl, whisk together vinegar, canola oil, sugar, salt and pepper. Pour over slaw mixture, tossing gently. Cover and chill.To serve, place a fillet on each tortilla and top with ¾ cup citrus slaw. Squeeze lemon and/or lime over slaw. Garnish with cilantro, if desired.Makes four servings.

½ cup cornmeal½ cup Parmesan cheese¾ teaspoon garlic powder¼ teaspoon salt¼ cup canola oil1 pound catfish fillets, cut into 1-inch-thick stripsPreheat oven to 475 degrees. Lightly oil or coat a large baking sheet with canola oil cooking spray and set aside.Combine cornmeal, cheese, garlic powder and salt in a medium bowl. Mix well.Place canola oil in small bowl. Lightly coat each piece of fish in canola oil and then roll in breading until well coated.Arrange fish on prepared baking sheet and bake until golden brown, 12 to 15 minutes.Serve with remoulade or honeybee's dipping sauce (recipes follow).Makes four servings

2 tablespoons lemon juice¾ cup canola oil¼ cup chopped green onion¼ cup chopped onion2 tablespoons chopped celery1 teaspoon prepared horseradish1 tablespoon Creole or whole grain mustard1 tablespoon prepared yellow mustard1 tablespoon ketchup1 tablespoon chopped fresh parsley½ teaspoon saltteaspoon cayenne pepperPlace all ingredients in food processor and process 30 seconds. Use immediately or refrigerate up to three to five days in an airtight container.Makes 1 cup.

½ cup canola oil¼ cup honey1 tablespoon Dijon mustard1 tablespoon lemon juicePlace ingredients in bowl and whisk until smooth. Use immediately or refrigerate up to three to five days in an airtight container.Makes ½ cup.

Canola oil is the healthiest option for achieving the traditional fried taste of catfish.Use heart-healthy canola oil and your catfish will fry up light and crispy to give you maximum satisfaction from your occasional fried treat.To eliminate deep-frying disappointment...Maintain a frying temperature of 375 degrees. If the oil is too hot, the coating will burn from the direct heat of the oil before the food cooks.Preheating the oil to a temperature 15 degrees higher than its optimal deep-frying temperature allows the oil to be at its ideal temperature when cold catfish is added.Do not add salt to catfish before deep-frying as it draws moisture to the food's surface, which will splatter when the catfish is added to the hot oil. Salt also lowers the smoke point.