Print Options

 
 
 
 Print
Parmesan Fish Fillets Recipe

Parmesan Fish Fillets Recipe

“We love this moist and flaky fish with just a hint of Parmesan,” Paula Alf writes from Cincinnati, Ohio. “It’s fast, easy to prepare and good for you, too!”
TOTAL TIME: Prep/Total Time: 30 min. YIELD:2 servings

Ingredients

  • 1/4 cup egg substitute
  • 1 tablespoon fat-free milk
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 2 tilapia fillets (5 ounces each)

Directions

  • 1. In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture.
  • 2. Place on a baking sheet coated with cooking spray. Bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Yield: 2 servings.

Nutritional Facts

1 fillet equals 196 calories, 5 g fat (3 g saturated fat), 78 mg cholesterol, 279 mg sodium, 5 g carbohydrate, trace fiber, 33 g protein. Diabetic Exchange: 4 lean meat.

Wine Pairings

Light-Bodied White Wine

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