every time i make food it's a little different, depending on food availability and the fact that i like to vary what i feed. last time i used haddock, shrimp, scallop, clam, squid tubes, and selcon. i also use nori on a regular basis, but i put that on a clip, not in the mix.
i think fresh frozen food is much better than flake or pellets, as far as nutrition goes, and i think it's much better for overall tank health. not to be confused with LFS
frozen mysis or similar, which is not food grade and is frozen in nasty, dirty, water. my frozen food is clean, and doesn't stink.