It's simple KDAVID1, line the pan with non stick aluminum foil, I even spray a little extra canola oil to make sure the fillets don't stick. Dry the fillets with a towel, then I spray "I can't believe it's not butter" (it comes in a pump spray bottle). Then I sprinkle some Zatarain's Blackened seasoning (the red colored fillets in the pic) and sometimes I use "Cavender's All Purpose Greek Seasonings" (the black colored fillets in the pic) and bake on 350. I like fried too but these are healthier.