- SeaFood fillets - Tilapia filet without skin Article: Tilapia filet, without skin, IQF Contents: 140-160 g, 160-180 g, practically free of bones Item: 5 x 1 kg box Preparation: Slowly defrost filet at room temperature, dab, season with salt, lime juice and pepper. Mix the filet once in flour, this gives a more attractive brown colour. At the end put a knob of butter in the pan, this will give a slightly nutty taste. Where to use: Thanks to a fast preparation time the skewers are a quick addition to a lunch buffet or can be used as a component of fish platters in a main course. The perch is a freshwater fish from the centropomidae family in the perch-like order. It grows to around 1.80 m in length and can weigh almost 200 kg. 100 g contains 93 kcal (389 kJ), 19.1 g of protein and 1.8 g of fat. Perches also contain a high amount of omega-3 fatty acids. Recipe idea: Wash the fish filets half an hour before cooking, clean, rub the juice from half a lemon on both sides and season with salt, pepper and some Chinese spices and then leave to stand. Peel the onion and cut into small cubes and clean the fennel and cut into medium-sized cubes. Chop the fennel green finely and put to the side. Sauté vegetable cubes lightly in butter. Season with salt, pepper and a little sugar. Pour in the white wine and season with several dashes of soy sauce. Boil down the liquid to a certain extent in around 5 mins. Put the fish filets on the vegetables, put on a lid and cook for around 8 minutes until the fish is cooked. Put the fish on pre-heated plates, stir the fennel green and fresh cream into the vegetables, heat once again and add to the plates. Served with basmati rice.