I do not care for baked catfish. Add the fish, caramelizing it on both sides. Finish by cooking it in the oven for as long as necessary. This is my nonfat way of creating nonfat foods. This dish has tremendous flavor without fat.
Saturated fats are from animal products.
Be moderate with unsaturated fats, especially monounsaturated fats. Research has shown that monounsaturated fats are healthy and beneficial. Olive oil is the most well known. I use this as my oil of choice in recipes. Monounsaturated fats can lower cholesterol and the bad fats and the incidence of heart disease.