Deep Frying Oil Choices

• Choose an oil that has a high smoke point and is low in saturated fat for frying. Peanut, soybean and canola oil are all light options that are stable at temperatures up to 450 degrees Fahrenheit. Canola oil is the lightest choice, made up of 7 percent saturated fat, while soybean and peanut oils are 15 and 17 percent saturated fat, respectively. To keep your fish fry light, avoid saturated fats for frying, like lard and coconut oil, which are made up of neatly 50 percent saturated fat.

Watch the Temperature

• When frying any food, it is important that you keep a close eye on temperature. Oil temperatures that are too low will cause the catfish to absorb more oil and render the fish both soggy and more fatty. Avoid this by frying fish at a constant 350 F. Use an instant read kitchen thermometer to keep your oil temperature accurate throughout frying and ensure your fish is cooked to doneness, without absorbing excess oil.

Draining Is Key

• When you deep fry, your catfish will have excess oil on it when it comes out of the pan. Excess oil leads to sogginess in fried foods, something you want to avoid. Rest fried catfish for at least five minutes on a plate lined with paper towels to remove excess oil. Blot the fish lightly with the paper towels to remove more oil.

Pan-Frying Oil Choices

• To reduce fat further, pan-fry the catfish. Heat a pan and spray it with a nonstick cooking spray or add up to 1/8 inch of canola, soybean or peanut oil to the pan. Bread the catfish as usual for this light option that uses less oil and packs on fewer calories. Fry the fish until the breading is browned and the internal temperature of the fish registers at 150 F and the flesh turns from translucent to opaque.