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Parmesan Fish Fillets

 Parmesan Fish Fillets
“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!”
2 ServingsPrep/Total Time: 30 min.


  • 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)


  • 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.
  • 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: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.