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

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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
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings


  • 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)

Nutritional Facts

1 each: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.


  1. 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.
  2. 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.
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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abriles79 User ID: 8919848 267917
Reviewed Jun. 12, 2017

"Very good recipe. quick and easy to make and delicious. I did as others suggested and added maybe 1/4c of bread crumbs, and I also used 1 whole egg instead of egg substitute. Wife and I really liked it, but it was too spicy for our kids. I only used 1/2t of red pepper. Next time I'll tone down the pepper."

kykim User ID: 7350005 263731
Reviewed Mar. 21, 2017

"Husband loved this ! NO changes. Love the easy/simple prep. THANK YOU for sharing!"

sarah2830 User ID: 2581651 260377
Reviewed Jan. 27, 2017

"quick & very flavorful. No need to substitute anything..It's delicious just the way it is. I like the fact that it's made with egg substitute for those of us who are trying to eat healthier."

[email protected] User ID: 8938066 254446
Reviewed Sep. 21, 2016

"easy and flavorful. I subbed Old Bay for the Italian seasoning and used fresh preground parm. Crust was really nice. I baked at 425 for 8 minutes in a pan, then transferred to a greased cooling rack on top of that pan for the rest of cooking time--made the bottom crisper!"

Guttermandj User ID: 8705984 247048
Reviewed Apr. 13, 2016

"Super simple and super delicious!"

Hleim55 User ID: 8759355 243104
Reviewed Feb. 2, 2016

"I changed this recipe up a bit. Turned out to be the best recipe I have ever made. I'm not a huge fan of red pepper flakes so I used 1 tsp of garlic and herbs (mrs dash), I used one egg instead of egg substitute and then I used the table blend by Mrs dash instead of pepper. I also cooked it uncovered for 10 minutes covered with foil for 8 minutes then uncovered for 2 minutes."

kdfromm User ID: 8406252 241459
Reviewed Jan. 10, 2016

"I used the advice of a few others and added breadcrumbs to the parmesan mix...... turned out pretty good. Will make again."

PeppersnOnions User ID: 7050806 240916
Reviewed Jan. 3, 2016

"This recipe was ok. My husband complained that the egg substitute was too runny so it made preparing the fish difficult. I put Cajun seasoning on mine to make it more flavorful."

Dahle User ID: 8415551 231697
Reviewed Aug. 24, 2015

"Very tasty. Will cook it again."

markapool User ID: 4318209 225845
Reviewed May. 4, 2015

"Very delicious. Used spray butter instead of egg substitute."

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