Red Pepper & Parmesan Tilapia Recipe

Red Pepper & Parmesan Tilapia Recipe Red Pepper & Parmesan Tilapia Recipe photo by Taste of Home Rating 5

My husband and I are always looking for light fish recipes because of their health benefits. This one's a hit with him, and we've tried it at dinner parties, too. It's a staple! —Michelle Martin, Durham, North Carolina

This recipe is:

Healthy

Quick

Diabetic Friendly

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Red Pepper & Parmesan Tilapia Recipe
  • Prep/Total Time: 20 min.
  • Yield: 4 Servings
10 10 20

Ingredients

  • 1/4 cup egg substitute
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 to 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)

Directions

  • Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture.
  • Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 fillet equals 179 calories, 4 g fat (2 g saturated fat), 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein. Diabetic Exchange: 5 lean meat.

Originally published as Red Pepper & Parmesan Tilapia in Healthy Cooking October/November 2008, p61

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Red Pepper & Parmesan Tilapia

Red Pepper & Parmesan Tilapia Recipe

Red Pepper & Parmesan Tilapia

Tell us what you think of this recipe.
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(0-31) of 31 reviews

Reviewed on May. 21, 2013 by ToniHudson

One of our favorite tilapia recipes. Quick, easy and tastes great.

Reviewed on May. 09, 2013 by homemadewithlove

This is excellent

Reviewed on May. 03, 2013 by Jacki3751

I'm always looking for new and tasty ways to fix fish, and this one was a big hit! Easy too! Definitely a family favorite. The only thing I changed was I didn't have enough parmesan so I used Romano cheese. Great flavor and kick!

Reviewed on Apr. 24, 2013 by ladymluv09

I loved how light this was. I cut the red pepper way down. I used a whole egg and was impressed. I will definitely make this again and double the coating.

Reviewed on Apr. 23, 2013 by tnicholslcc

Most definitely one of the best fish recipes I've had. I used 1/2 tsp red pepper and still a little hot for hubby. Perfect for me! Loved it!!

Reviewed on Apr. 22, 2013 by Buschbacher

Really great! I served with stir fried broccoli, zucchini, onions, and red peppers. I made this meal for a multi-generational Floridian ...they loved it. It will definitely be on my menu list!

Reviewed on Apr. 22, 2013 by williamsegraves

I used regular egg instead of the sub. These came out quite delicious and are so very EASY to make. This is a great, easy, and healthy dish. I will definitely make this again someday. :)

Reviewed on Apr. 20, 2013 by charlebo

Doesn't have such fattening ingredients and has a kick to it.

Reviewed on Apr. 18, 2013 by Oceanwave

This was so easy & quick to fix. My family loved it!

Reviewed on Apr. 18, 2013 by ckbkjunkie

This was excellent! I made only 1 serving cutting everything except the Parmesan down to 1/4 teaspoon and used a regular egg.

Reviewed on Apr. 17, 2013 by xmeomen2000

Quick, easy, delicious?my kind of cooking. Children loved it (used less pepper for their portion). Definitely keeping in my cookbook. Thanks for sharing!

Reviewed on Apr. 15, 2013 by Sunloving721

I had to more than double the cheese topping. I used 4 filets and couldn't even cover 2 on both sides. So make sure you have enough on hand to cover all of your fish. Otherwise it was a hit!

Reviewed on Apr. 15, 2013 by fredaevans

A 'no brainer' for a dinner group. Too bad we don't have 'six stars.'

fae

Reviewed on Apr. 15, 2013 by plugginalong

I love to experiment with new recipes when we have company. I know- call me crazy! I did it with this one, as they only eat fish or poultry. They loved it!! My husband did, too. I used red pepper flakes and also a little red pepper ground. With the cheese it has such a savory flavor. Definitely a keeper! Thank you for sharing it!

Reviewed on Feb. 20, 2013 by carrienoellebell

Very good flavor! Very easy to make!

Reviewed on Jan. 27, 2013 by MrsProper

We have made this a few times and absolutely love it.

Reviewed on Sep. 21, 2012 by ESLJoy

One of our favorite fish dishes!

Reviewed on Jul. 12, 2012 by mmartelle

I've made this several times. It's great! I use a regular egg instead of the substitute, and I also add about 1/4 tsp of ground red pepper. I like spice! To try something even zestier, when the fish is done baking, I add about a tbsp of diced tomato (spicy red pepper flavor) and a half slice of pepper jack cheese to each filet. Then I put it back in the oven for a few minutes until the cheese melts some. It's spicy, but so yummy!

Reviewed on Apr. 28, 2012 by DonnaMDecker

We like spicy foods so I added the entire teaspoon of crushed red pepper. It was very good.

Reviewed on Apr. 02, 2012 by johnsen

very good, is my favorite fish recipe

Reviewed on Mar. 10, 2012 by macaroni girl

My family loved this!

Reviewed on Mar. 03, 2012 by paulajohnson

My husband requests this any time we decide to have fish for dinner. Just enough spice - very easy and, very good!!!

Reviewed on Feb. 09, 2012 by luvsrecipes

I've made this many times. SO yummy (and easy). Whenever we have tilapia my husband always wants it this way!

Reviewed on Feb. 02, 2012 by jefollen

Similar to other reviews used 1/4 tsp of red pepper and still had enough kick. My picky eaters ate this and I enjoy how quick and healthy this recipe is. Will make on a regular basis.

Reviewed on Jan. 12, 2012 by bethstuchel

OMG!!!!! This recipe is simple and amazing. My husband and I both loved it. Used 1/2 tsp of red pepper and it was the perfect little kick. Thank You!!!

Reviewed on Jan. 06, 2012 by plugginalong

I made it using 1 tsp red pepper flakes. It was spicy but not too much for us. If you don't like spicy I'd cut it back. This was de-lish!! Defintely going in my "keeper pile".

Reviewed on Nov. 18, 2011 by 4kids2dogsandcat

Easy to make, quick and painless. Very tasty. Toned it down by using only a 1/8 Tsp red pepper. The kids even liked it and were asking for more.

Reviewed on Sep. 28, 2011 by rmbarr059

Very tasty. I've made it twice and my husband and I both agree it's a little too spicy if you use 1tsp of the red pepper flakes, so we stick to 1/2 and it's very good!

Reviewed on Aug. 19, 2011 by kalisditz

awesome!!!!

Reviewed on Jul. 07, 2011 by rhiler

I love this recipe; it is so simple and delicious. I make it all the time.

Reviewed on Jun. 18, 2011 by rlittleb

I've had trouble finding a good fish recipe that I enjoy, but I absolutely love this one. I adjust the amount of crushed red pepper depending on who is eating it, and how much spice they can take.

 
 

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