Mealworms/Super worms

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I also regulalry feed superworms to my cichlids and livebearers: whole for fish that can swallow them and torn up to the smaller ones.

The "burrowing out" phenomenon is a myth. I gut load mine with flake.

Superworms turn into nastly black beetles. I wouldn't feed one of those (at least alive) to my fish: nasty pinchers.

The worms (larvae) on the other hand are clean, don't need to be refrigerated, and high in protein.
 
If you are worried about your fish just smash their heads, an oscar should be able to digest a mealworm no problem, since they eat crayfish in the wild.
 
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