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

Red Pepper & Parmesan Tilapia Recipe

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5 78 88
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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

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)

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.

Directions

  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.


Reviews for Red Pepper & Parmesan Tilapia

AVERAGE RATING
(88)
RATING DISTRIBUTION
5 Star
 (72)
4 Star
 (13)
3 Star
 (2)
2 Star
 (1)
1 Star
 (0)
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MY REVIEW
Reviewed Apr. 13, 2016

"Super simple and super delicious!"

MY REVIEW
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."

MY REVIEW
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."

MY REVIEW
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."

MY REVIEW
Reviewed Aug. 24, 2015

"Very tasty. Will cook it again."

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