Friday fish fries are a Black community institution — church fundraisers, family gatherings, block parties. Fried catfish is not a guilty pleasure; it's a cultural anchor.
What it does
Catfish is a lean, complete protein with solid B12 and selenium. Frying in refined oil adds 150-200 calories and inflammatory linoleic acid — the fish itself is not the problem.
How it is cooked
When fried, use refined avocado oil or tallow at high heat for a cleaner fat profile. Drain on a rack, not paper towels.