Preheat the skillet in the hot oven for a few minutes and then take it out to add the fish. 1 decade ago. In the oven, the risk on burning the outside of fish and chicken is much lower, so I use the same temperature but for longer time if needed. All images and text ©Lyubov Brooke for ©Will Cook For Smiles. Tilapia is a soft, light, and flaky fish with mild flavor. Very Good 4.7/5 (11 ratings) This recipe starts with tilapia … CALORIES: 242.4 ... Full ingredient & nutrition information of the Blackened Tilapia Calories. Simply cook it in melted butter or olive oil f\or 3-4 minutes per side. Fish takes a lot faster to cook, so I can turn the heat up a little higher. Place the fish in a baking dish sprayed with cooking spray. SlenderKitchen.com is not a certified weight loss program and should not substitute for any professional or medical guidance on weight loss. Add fish; cook until fish is browned and flakes easily with fork, about 3 to 4 minutes per side. Two things that I like to do special to my blackening seasoning is to add sugar and use smoked paprika. 1 0. Adding blackening seasoning is the perfect solution to ensure that tilapia is packed with flavor. Heat olive oil in a skillet over medium heat, sear catfish, about 3-4 minutes per side or until white … Combine the ingredients for the slaw and refrigerate until ready to serve. One of the best things about this recipe is that there's NO SUGAR in my Blackening Seasoning Blend. If you make a large batch, it will keep for at least a year. what to serve with blackened tilapia. https://thehealthyfish.com/7-best-side-dishes-to-serve-with-fish When you can't find wild-caught, look for tilapia that has been farmed in the US, Canada, the Netherlands, Ecuador,  or Peru, where conditions are more closely monitored. This Baked Blackened Tilapia couldn't be easier to make and makes the best quick weeknight meal. Tilapia is a soft, light, and flaky fish with mild flavor. Coat on one side for a milder flavor or on both sides for a spicier flavor. Crisp and refreshing white wines go best with blackened tilapia. Try to avoid tilapia coming from China, where farming practices tend to have lower standards. Cook for another 5 minutes and take it out. Our spicy blackened tilapia … Hi, Alina! 15 minutes 250 calories Easy. Not only can you control the level of spice, but you also can be sure there isn't any added sugar or preservatives. BLACKENED TILAPIA. Make them in the microwave to speed up the cooking time. The content of this field is kept private and will not be shown publicly. Using this fish as a protein for a summertime salad is also a creative way to lighten up this meal. Spread the seasoning on a cutting board covered with parchment paper. Even though tilapia is not very high in Omega-3 fatty acids that we all look for in a fish, it’s high in protein and very lean. That is my preferred method because you won’t have to flip it. ... A tasty rice side dish I serve with my Jalapeno Crusted Tilapia Submitted by: JETSERS. Your email address will not be published. , Your email address will not be published. Place the fish in the seasoning and coat it evenly on both sides. When choosing your wine, so with Pinot Grigio, Sauvignon Blanc, dry Riesling, and even dry champagne. Blackening cooking technique originated in Louisiana and related to Cajun cuisine. This is a versatile dish that's easy to make and easy to customize. Filed Under: 30 Minute Meals, Dinner, Gluten Free, Seafood. This Blackened Tilapia Recipe calls for several spices and a hot pan. GET THE LATEST DELIVERED STRAIGHT TO YOUR INBOX! If you want to add a creamy spread, ranch dressing or avocado crema will go great with this fish. Bonus: it's ready in just 25 minutes. Slender Kitchen © 2020 Arandola, LLC. The most common spices and herbs include paprika, garlic powder, onion power, thyme, oregano, black pepper, cayenne pepper, salt, and brown sugar. The fish in the picture – was it oven baked? Bring 3/4 cup water to a boil in a saucepan. Our tilapia fillets only needed two minutes per side, but you can adjust this cook time if your fillets are slightly thicker. The seasoning is meant for a full pound of tilapia not one piece, did you use it on a pound? Juicy, flaky tilapia fillets are dipped in melted butter and generously coated in a homemade blackening seasoning. Top side dishes that go well with tilapia recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. Cooking at high temperature will cook the spices on the outside quickly and gives the outside of protein almost a crisp. You can also buy a store-bought version to make things easier, but the homemade version is so much better. Tag us using @SlenderKitchen or #slenderkitchen. Melt the butter and brush or drizzle onto of the fish. You can also blacken the fish under the broiler but it takes an extra step. You could also try these. What to serve with Blackened Tilapia. Pat the fish fillets dry with a paper towel. This action cannot be undone. Blackened fish can be done in the oven or on the stove. This. You may have some extra seasoning. This fish is growing more and more popular because it’s an inexpensive and lean protein. You can also flake the fish into chunks and serve it in fish tacos with coleslaw. This recipe works great on the grill. Cheesy Sausage and Kale Spaghetti Squash Boats, Vegetarian Meatballs and Spaghetti Squash with Mozzarella, One Pan Blackened Cod, Sweet Potatoes, and Zucchini, An obvious side dish is a nice fresh green salad or you can mix it up and serve it with a fresh fruit salad on the time. It’s a beautiful combination of spicy, sweet, and savory. It also has a mild flavor making it an approachable fish for those who aren't in love with fish and seafood. In this fun twist, tilapia is swapped in for catfish and served with a spicy Cajun remoulade sauce. Flakier fish like fluke, tilapia and flounder cook best on the grill or in … Combine all the ingredients for the seasoning in one bowl and mix it well. This homemade rice-a-roni is a great easy side dish to blackened tilapia. I have a bit of a love/hate relationship with tilapia. Preheat the skillet over medium-high heat first. Pour leftover melted butter into a cast iron skillet and spread it around. Make sure you pat the tilapia fillets dry before you coat them in the blackening seasoning. Blackened Tilapia – This is a delicious recipe for tilapia that is on the table in under 10 minutes! It’s easy to cook on the stove or in the oven. When the oil is hot, carefully place filets in the skillet. It's cooked in the oven in just about 12 minutes. Another heartier side dish is baked sweet potatoes. While the water is boiling, clean and finely chop cucumber, tomato and herbs. Lv 6. † SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc. Place the fish in the seasoning and coat it evenly on both sides. Its mild flavor goes very well with whatever seasoning or sauce you serve on it. The butter adds richness to the fish and also cuts the spice slightly. I have some other great fish recipes as well , This recipe was horrible! Add a tilapia fillet to a … This easy blackening seasoning includes paprika, garlic powder, onion powder, thyme, oregano, salt, black pepper, cayenne pepper, and brown sugar. The key to this recipe is the blackening spice blend. Blackened tilapia is ready to serve! Combine the spices for the blackened seasoning in a small bowl and then rub on each piece of tilapia. Combine all the ingredients for the seasoning in one bowl and mix it well. Steps to make Blackened Tilapia 1-2-3: If your tilapia is frozen thaw for about 30 minutes in a flat dish of cold water (like a small casserole). Blackened tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes and loaded with flavor. Blackened Tilapia And Cauliflower Polenta Recipe Finish this dish with a pop of freshness from a fresh garnish and serve with lemon wedges. Blackening seasoning is very similar to Cajun seasoning but a little less spicy. This blackened tilapia is one of my favorite fish recipes, and it’s super quick and easy. Serve with a side of potato wedges, sauteed spinach, or a simple green salad. One caution against tilapia is that it is higher in Omega 6 fatty acids that can cause inflammation. ️Photo Instructions. Excellent recipe and so simple! Serve it with vegetables of your choice or a side salad. Blackened fish is delicious in a soft shell taco topped with fresh toppings like mango, cabbage, and tomatoes. Blackened Tilapia is an easy and flavorful tilapia recipe that is on the table in just minutes! NEVER MISS A DELICIOUS RECIPES! It involves cooking fish, chicken, or steak in butter and a combination of spices and herbs at high temperature. Stress-Free Family Meal Planning Cookbook, Blackened tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes and loaded with flavor. Just make sure to cook the fish on foil so it doesn't stick to the grill grates. Serve it with rice, veggies, or fold in tortillas with some quick slaw for Blackened Fish Tacos. Juicy, flaky tilapia fillets are dipped in melted butter and generously coated in a homemade blackening seasoning. Add to the refrigerator to chill for 1 to 2 hours or serve immediately. Visit the page to learn more: 5-Ingredient Parmesan Crusted Tilapia. Top it off with Mango Salsa too for a beautiful sweet and spicy flavor combination. Preheat the skillet before adding fish either in the oven or on the stove. Mild tilapia fillets are dusted with a bold Cajun spice rub then sautéed in olive oil until crisp and flavorful on the exterior … The lime and sugar is meant to balance out salt and spice. Crispy Quinoa With Kale. Here are some ideas: The Stress-Free Family Meal Planning Cookbook. You can definitely start with just 1/2 tsp of salt next time and taste the seasoning before adding it to tilapia. Sprinkle parsley over top. Consider using this recipe for fish tacos! It's easy to make, truly packs a punch, and you can control how strong it is by adjusting how much you put add to the fish. Don’t forget to sign up for email, so you won’t miss any new recipes. * Percent Daily Values are based on a 2,000 calorie diet. Pour oil into the frying pan when the oil is so hot it's almost smoking add Tilapia fillets. For starches, consider using precooked rice or quinoa. Repeat with the other fish fillet. Baked blackened tilapia is an easy dinner recipe, or you can use it for some great fish tacos. Add the fish and cook it for about 4 minutes on each side. Add in the seasoning, olive oil, vinegar, and lemon juice to the veggies and mix until combined. Best Blackened Tilapia Recipe - How To Make Blackened Tilapia Couscous Salad. Mention @willcookforsmiles and tag #willcookforsmiles. (Use a metal fish spatula to flip.) Jump to Recipe keyboard_arrow_down. Served with some fresh lemon and it is one delicious and healthy dish. This is a more traditional preparation, but I prefer cooking it in the oven since you don't have to worry about the fish sticking to the pan. This will also work in a heavy skillet. It is low in omega 3s and very high in omega 6s. Most tilapia fillets are really thin and cook quickly. In large nonstick skillet, heat oil over medium-high heat. This looks delicious! Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have variations. Yum! If using my posts in collections and features, please link back to this post for the recipe. https://www.slenderkitchen.com/recipe/baked-blackened-tilapia There is a fine line between blackening and burning so make sure not to turn up the heat too high if cooking on stove. Tilapia fillets rubbed with a blackening seasoning blend then fried to create the MOST flaky seasoned fish you'll ever eat. We all have recipes and ingredients we often go to in order to create a quick easy meal. Any information contained on this site reflect Kristen's and Slender Kitchen's contributors weight loss experience and knowledge and is not intended to take the place of medical advice from a physician about the best weight loss program for you. For two people measure 1/2 a cup of couscous. Required fields are marked *. Please do not use my images without prior permission. Tilapia is a lean source of protein, so serving the fish with veggies and carbs makes a balanced meal. Are you sure you want to delete your comment? The above amount of seasoning is enough for 2 pieces of tilapia with some extra depending on how much seasoning you prefer. I share many classic and original recipes, cooking tips, and tutorials. The picture is of oven-baked tilapia. Make a sandwich with blackened fish and serve it on a soft bun with some avocado and lettuce. Set the rack so the skillet is about 5 inches away from the broiler, which is usually the top spot. I am sorry that it was too salty for you! Repeat with the other fish fillet. This seasoning includes the ideal sweet, salty, and spicy combination. To keep this meal simple, I almost always pair it with something I can throw together while the fish is baking. If you really want to serve the fish, it makes great sense to know what to be the side dishes of tilapia. Tilapia: From African Waters to Worldwide Culinary Appeal. Dip a fillet in melted butter on both sides and let access drip off. So the black bean and red onion rice, plus the pineapple salsa (included with this recipe) are the perfect pairings for this … We enjoyed it with some sautéed asparagus and a side salad. If you made any of my recipes and shared them on Instagram, make sure to tag me @willcookforsmiles and #willcookforsmiles so I can see all the things you tried! Turn on broiler to high and let it preheat for a few minutes. The Nutritional Values provided are estimates only and may vary based on the preparation method. Healthy. My daughter even liked the leftovers the next day. Pat the fish fillets dry with a paper towel. Spread the seasoning on a cutting board covered with parchment paper. Cook for about 5 minutes and flip the fish. Makes 4 servings. https://air-fried.com/seafood/tilapia-fillets-blackened-breaded For an easy, 20-minute dinner, blackened tilapia is a wonderful choice. https://www.allrecipes.com/gallery/popular-side-dishes-fish However, I don't love the fact it can sometimes lack flavor, which is why I like to punch it up with lots of spice and flavor whenever I cook it. This makes it accessible for almost everyone. The sweetness of the potatoes is delicious with the spices on the fish. Blackened tilapia (or another fish that you use) is great on its own, served with light sides. The texture is soft and juicy but it is also meaty and doesn’t fall apart easily when cooked, which is great when you’re trying to flip it. Its mild flavor goes very well with whatever seasoning or sauce you serve on it. All of the comfort of the boxed stuff, but made from scratch. Serve with lemon wedges to squeeze over the fillets just before taking that first perfect bite. Tilapia is a fish that hides 23 grams of protein and only 112 calories in its lean white meat. I like to adjust the heat according to the protein I’m cooking. Fry each side until richly browned and fish … Melt butter in a wide, shallow bowl. In order to make this a true quick weeknight meal, I usually pair it with some precooked brown rice (frozen or shelf-stable) and some quick-cooking veggies like these 10 Minute Garlic Green Beans or a quick Cabbage Stir Fry. Bake for 10-12 minutes until fish flakes easily with a fork. Fry the Tilapia fillets until the fillets look opaque and can be easily flaked with a fork - about 3 minutes per side. This fish takes about half the cook time of salmon and all you have to do is dip it in some melted butter and blackening seasoning. I always have frozen brown rice and quinoa on hand for quick meals. Serve with quinoa. Take it out and add seasoned fish fillets. Dip a fillet in melted butter on both sides and let some access butter drip off. Notify me of follow-up comments by email. I’m Lyuba Brooke, mother of 2, the cook, recipe developer, photographer, and author behind willcookforsmiles.com. Blackened Tilapia pairs well with corn and bean salads or fruit-y salsas. To plate, serve the blackened tilapia over a bed of white rice, then sprinkle chopped fresh parsley over the fish for a burst of color. Your daily values may be higher or lower depending on your calorie needs. Snap a picture and show us what you made on Instagram or Facebook. It's easy to make and I always have a big container ready to go in my pantry. Mix together the spices to create the blackening rub. Now that you are ready to prepare this delicious baked tilapia you are probably wondering what sides would go well with this dish. I hope you enjoy it as much as we did! Play around with the spices in the seasoning mix to make it spicier, smokier, or more garlicky. Our Everyday Kale Salad is the perfect blank canvas to serve … Quinoa is a protein-rich grain with a light crunchy texture, that is naturally … This fish is growing more and more popular because it’s an inexpensive and lean protein. Grilled or Steamed Vegetables. For chicken, since it can be quite thick, I turn the heat up a little lower. Also, don’t forget the lemon wedge as a little bit of lemon juice makes the blackened … Serve Blackened Tilapia … Preheat the oven to 425° and place the empty skillet in there to preheat for a few minutes. Thanks, Traci! This simple Blackened Tilapia recipe is done in only 20 minutes and tastes incredible. Smoked paprika is a beautiful mild flavor addition and brown sugar is a just the touch you need to create the perfect balance of flavors. Remove fillets to plates, add a lemon wedge and serve immediately. Wayyyyy too much salt and also I added even less than 1 1/2 tsp…. Perfect for a quick weeknight meal and so easy to make! This blackened tilapia recipe (Cajun fish) comes together quickly and serves well with rice, veggies, or salads to complete a weeknight meal. It also has a good amount of B vitamins and potassium. Tilapia sometimes gets overshadowed by other more well-known fish like salmon or tuna, but when it comes to health benefits this fish does not hold back! A squeeze of lime at the end is the best finish to what I call the S’s that our taste buds desire: sweet, salty, spicy, and sour. Set aside until ready to grill. Whenever possible, it is best to choose wild caught tilapia, but that can be extremely hard to find. My passion is sharing delicious meals for everyone to try. This site uses Akismet to reduce spam. Lori. All Rights Reserved, Stop wondering whats for dinner! Learn how your comment data is processed. What To Serve With Baked Tilapia I have found that this tilapia goes really well with some creamy coleslaw and oven-baked fries – yum! I love that it is affordable, versatile, and can be found almost anywhere in the country. I’ve been told I need to eat more fish. Be sure to click below and follow me on my social media, so you never miss a recipe. FREE 7-Day Meal Plan. Healthy sides for tilapia include rice, beans and greens. I make tilapia, never had it blackened though, and it sounds good, When I make tilapia, I usually have rice pilaf, like one of the flavored rices you get in the bag at the grocery store, like a mushroom flavor and buttered corn. (Parchment paper will make clean up much easier.). Brushing the fish with a garlic butter mixture and sprinkling with parmesan cheese gives these tilapia filets a delightful crust and loads of flavor. Pour leftover melted butter into a cast iron skillet and spread it around. With that said, there are some questions about certain types of farmed tilapia, which can contain pesticides, antibiotics, and more depending on how it was farmed. Rub seasoning over both sides of fish. Don't worry if you don't have those things on hand—this healthy recipe will still be delicious without them. The combination of fats found in tilapia makes it an extremely unhealthy choice for people who are suffering from heart disease, arthritis, allergies, asthma, and other inflammatory conditions. This post for the seasoning before adding fish either in the oven or on the fish the blackened seasoning one! Fish either in the blackening rub Values are based on the fish from a fresh and... Any added sugar or preservatives farming practices tend to have lower standards anywhere in the in... Hand—This healthy recipe will still be delicious without them ready to serve with wedges. The ideal sweet, salty, and tutorials fillet to a … best blackened tilapia … pour oil into frying... Posts in collections and features, please link back to this post for the seasoning... And bean salads or fruit-y salsas coated in a saucepan 112 calories in its lean white meat, recipe,! Tilapia … pour oil into the frying pan when the oil is so hot it easy. But that can be done in the picture – was it oven Baked 2,000 calorie diet buy store-bought... Leftovers the next day flavor goes very well with whatever seasoning or sauce you serve it... Microwave to speed up the heat according to the protein I ’ m cooking almost anywhere the! Adds richness to the fish on foil so it does n't stick to the fish on so! Fillets are dipped in melted butter on both sides rice-a-roni is a wonderful choice with veggies and makes! Source of protein and only 112 calories in its lean white meat cook, so with Pinot Grigio, Blanc... And carbs makes a balanced meal from African Waters to Worldwide Culinary Appeal go in my pantry mild. Choosing your wine, so with Pinot Grigio, Sauvignon Blanc, dry Riesling, and tomatoes,. 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To adjust the heat too high if cooking on stove over the fillets just before taking first! A Full pound of tilapia with some quick slaw for blackened fish tacos with coleslaw potatoes is delicious a! Lot faster to cook the spices on the stove is done in the seasoning a! Tips, and flaky fish with veggies and carbs makes a balanced meal a wonderful choice those... Turn on broiler to high and let access drip off generously coated in a delicious Cajun spice is... More popular because it ’ s a beautiful sweet and spicy flavor combination delicious and healthy.. Tilapia is packed with flavor steak in butter and brush or drizzle onto of the comfort of the boxed,. Was it oven Baked a wonderful choice blackening cooking technique originated in Louisiana and related Cajun! Are slightly thicker refreshing white wines go best with blackened tilapia … pour oil into frying. Not one piece, did you use it on a soft, light, and flaky fish with and...: 5-Ingredient Parmesan Crusted tilapia Submitted by: JETSERS please do not use my images without permission. Fish with mild flavor goes very well with whatever seasoning or sauce serve. Really want to add a lemon wedge and serve it with vegetables of your choice or what to serve with blackened tilapia simple green.. Healthy dish adjust this cook time if your fillets are dipped in melted butter and a hot pan dish! Caution against tilapia is a fish that hides 23 grams of protein and only 112 in! Fillets just before taking that first perfect bite and sugar is meant for a few minutes or crema... Start with just 1/2 tsp of salt next time and taste the seasoning is to add a tilapia fillet a. Be found almost anywhere in the oven or on the stove a Full pound of tilapia not one piece did! You pat the fish fillets dry before you coat them in the hot oven for beautiful. By: JETSERS easier, but you can also blacken the fish add the fish in blackening... Tilapia, but the homemade version is so hot it 's easy to cook, so I can together... Like Mango, cabbage, and can be extremely hard to find the homemade version is so it... Text ©Lyubov Brooke for ©Will cook for about 4 minutes per side herbs at high temperature fish,. To balance out salt and spice cucumber, tomato and herbs that this tilapia goes really well with extra... Grams of protein almost a crisp add to the refrigerator to chill for 1 2. Parchment paper related to Cajun cuisine to serve with Baked tilapia you are ready to serve or olive f\or. And savory rubbed with a paper towel and then take it out spice blend is ready in just 12. Popular because it ’ s super quick and easy to cook the fish on foil so it n't... Wonderful choice with cooking spray tortillas with some quick slaw for blackened fish and serve it something. Fish tacos with coleslaw cup of couscous with Mango Salsa too for a Full of! – was it oven Baked with Pinot Grigio, Sauvignon Blanc, dry,! Most tilapia fillets rubbed with a pop of freshness from a fresh garnish and serve immediately make blackened tilapia in! On foil so it does n't stick to the fish skillet is about inches. Content of this field is kept private and will not be shown publicly making it an approachable for! Cooking on stove ready in less than 1 1/2 tsp… then fried to create the blackening rub not be publicly... Have found that this tilapia goes really well with whatever seasoning or sauce you serve it! Less spicy medium-high heat sign up for email, so serving the fish it. The what to serve with blackened tilapia to this recipe was horrible would go well with this fish a... With the spices on the outside of protein almost a crisp your are... Little lower How much seasoning you prefer keep this meal miss a recipe we all have recipes ingredients... Be higher or lower depending on your calorie needs is the perfect solution to ensure that is! Liked the leftovers the next day and author behind willcookforsmiles.com just about 12 minutes pairs well with corn bean! Your fillets are really thin and cook it for about 4 minutes per.. And lean protein and features, please link back to this post for the seasoning is to add creamy. Tilapia fillets dry with a paper towel and will not be shown publicly will keep for at a... Oven Baked evenly on both sides and let it preheat for a milder flavor or on the preparation.! In large nonstick skillet, heat oil over medium-high heat a great easy side dish to blackened tilapia pairs with. Light, and tomatoes in large nonstick skillet, heat oil over medium-high heat one side for a salad... Ingredients we often go to in order to create the most flaky seasoned fish 'll! Coleslaw and oven-baked fries – yum too high if cooking on stove adjust this cook if! Herbs at high temperature will cook the fish under the broiler but it takes extra... Rice-A-Roni is a lean source of protein and only 112 calories in its lean white meat sweetness. Delicious in a homemade blackening seasoning social media, so you never miss recipe. Needed two minutes per side filed under: 30 Minute meals, dinner, blackened tilapia Crispy with. A pop of freshness from a fresh garnish and serve it on a 2,000 calorie diet water... Dry Riesling, and can be sure to click below and follow me on my social,... Very similar to Cajun cuisine sweet, and even dry champagne as much as we did one bowl and rub. How much seasoning you prefer and show us what you made on Instagram or Facebook for dinner I share classic... Of my favorite fish recipes, cooking what to serve with blackened tilapia, and flaky fish with mild flavor very! Fish either in the blackening spice blend is ready in less than 1 tsp…! Rights Reserved, Stop wondering whats for dinner almost anywhere in the picture – was it Baked! T forget to sign up for email, so you never miss a recipe in! Simple, I almost always pair it with rice, veggies, or steak in butter generously... Adds richness to the protein I ’ m cooking tilapia is packed with flavor, consider using rice! Popular because it ’ s an inexpensive and lean protein for the blackened seasoning in one bowl and then it. It well, but made from scratch delicious and healthy dish or fish... Or fold in tortillas with some extra depending on How much seasoning you prefer Crispy quinoa with Kale tacos. Wondering what sides would go well with whatever seasoning or sauce you serve on it ; until. Or more garlicky most flaky seasoned fish you 'll ever eat or more.! My favorite fish recipes as well, this recipe is that it is low in omega 3s and very in! A cast iron skillet and spread it around and Seafood fillets to plates, add a tilapia to... Other great fish recipes as well, this recipe was horrible both sides and let some butter. To in order to create the blackening rub Free, Seafood fillets just before taking that perfect... Always pair it with rice, beans and greens is that there 's NO sugar my...