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Red Pepper & Parmesan Tilapia Recipe

Red Pepper & Parmesan Tilapia Recipe

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. YIELD: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)

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.

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.

Reviews for Red Pepper & Parmesan Tilapia

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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."

MY REVIEW
Reviewed May. 4, 2015

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

MY REVIEW
Reviewed Jan. 29, 2015

"I used a real egg instead of the substitute, but the rest was the same. This is delicious and very flavorful!"

MY REVIEW
Reviewed Jan. 28, 2015

"Excellent recipe. This has quickly become one of my go to fish recipes due to ease and flavor. Simple and delicious."

MY REVIEW
Reviewed Oct. 31, 2014

"I loved the crust on the Tilapia and the seasoning gives it a delicious kick."

MY REVIEW
Reviewed Aug. 10, 2014

"Loved it."

MY REVIEW
Reviewed Aug. 1, 2014

"I used a regular egg, panco bread crumbs.

Excellent"

MY REVIEW
Reviewed Jul. 24, 2014

"My husband & I love this! Even my 6 yr old son likes it. It's so quick & easy & tastes great! Also love that it's light."

MY REVIEW
Reviewed Jun. 20, 2014

"Excellent recipe. Just the right amount of spice. Delicious!"

MY REVIEW
Reviewed Apr. 24, 2014

"always looking for a way to do tilapia, this is now one the family asks for all the time. very good"

MY REVIEW
Reviewed Feb. 12, 2014

"There is no way 1/2 cup of cheese is enough. I only cooked three filets and needed to grate more for the last one. So you probably need more like a cup fir 4 filets. Otherwise, really good. Oh - and you have to use fresh park to get the desired texture. I've tried the pre-shredded kind and it wasn't that great."

MY REVIEW
Reviewed Feb. 3, 2014

"Awesome recipe!!!! I made this tonight and my husband loved it. I had to keep him from going back for seconds since I actually made enough for two nights. This was super quick and easy to prepare. The filets were moist and very flavorful. I will definitely repeat this recipe. Thanks !"

MY REVIEW
Reviewed Feb. 3, 2014

"Great recipe!"

MY REVIEW
Reviewed Feb. 1, 2014

"I just tried this and was a bit skeptical since I don't eat a lot of baked fish. This was very good. I baked 3 pieces and I wanted to try adding mayo to one piece to give it a little more flavor. Again I was skeptical because I had never had it that way either but I must admit it was VERY good and flavorful it added a little crunch and was very moist inside. I will definitely be adding this to my menu."

MY REVIEW
Reviewed Jan. 30, 2014

"Have made this many times! Great recipe."

MY REVIEW
Reviewed Jan. 26, 2014

"Awesome!"

MY REVIEW
Reviewed Jan. 21, 2014

"This recipe is great! Easy to make and tastes good."

MY REVIEW
Reviewed Jan. 17, 2014

"Tried this for dinner tonight. Yum Yum! Very easy to prepare and everyone loved it. I held back on the Red Pepper (I'm not too keen on spicy foods), but I will try it with the whole amount next time, it added a nice zing!"

MY REVIEW
Reviewed Jan. 11, 2014

"Good easy recipe"

MY REVIEW
Reviewed Jan. 4, 2014

"I will make this again. Easy and tasty. I used a whole egg. Don't forget to coat the pan with cooking spray! Oops. But it still turned out okay."

MY REVIEW
Reviewed Dec. 13, 2013

"I love any type of baked fish and this one was great and easy!! Will definitely make this again. The only thing I changed was I added 1/4 cup Panko crumbs to the seasoning mix. It added a delicious crunch to the breading."

MY REVIEW
Reviewed May. 21, 2013

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

MY REVIEW
Reviewed May. 9, 2013

"This is excellent"

MY REVIEW
Reviewed May. 3, 2013

"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!"

MY REVIEW
Reviewed Apr. 24, 2013

"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."

MY REVIEW
Reviewed Apr. 23, 2013

"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!!"

MY REVIEW
Reviewed Apr. 22, 2013

"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!"

MY REVIEW
Reviewed Apr. 22, 2013

"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. :)"

MY REVIEW
Reviewed Apr. 20, 2013

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

MY REVIEW
Reviewed Apr. 18, 2013

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

MY REVIEW
Reviewed Apr. 18, 2013

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

MY REVIEW
Reviewed Apr. 17, 2013

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

MY REVIEW
Reviewed Apr. 15, 2013

"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!"

MY REVIEW
Reviewed Apr. 15, 2013

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

fae"

MY REVIEW
Reviewed Apr. 15, 2013

"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!"

MY REVIEW
Reviewed Feb. 20, 2013

"Very good flavor! Very easy to make!"

MY REVIEW
Reviewed Jan. 27, 2013

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

MY REVIEW
Reviewed Sep. 21, 2012

"One of our favorite fish dishes!"

MY REVIEW
Reviewed Jul. 12, 2012

"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!"

MY REVIEW
Reviewed Apr. 28, 2012

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

MY REVIEW
Reviewed Apr. 2, 2012

"very good, is my favorite fish recipe"

MY REVIEW
Reviewed Mar. 10, 2012

"My family loved this!"

MY REVIEW
Reviewed Mar. 3, 2012

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

MY REVIEW
Reviewed Feb. 9, 2012

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

MY REVIEW
Reviewed Feb. 2, 2012

"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."

MY REVIEW
Reviewed Jan. 12, 2012

"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!!!"

MY REVIEW
Reviewed Jan. 6, 2012

"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"."

MY REVIEW
Reviewed Nov. 18, 2011

"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."

MY REVIEW
Reviewed Sep. 28, 2011

"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!"

MY REVIEW
Reviewed Aug. 19, 2011

"awesome!!!!"

MY REVIEW
Reviewed Jul. 7, 2011

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

MY REVIEW
Reviewed Jun. 18, 2011

"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."

MY REVIEW
Reviewed Mar. 20, 2011

"very good! I used an egg rather than substitute and added a bit a bread crumbs to the parmesan - yum!"

MY REVIEW
Reviewed Mar. 17, 2011

"Fantastic! I used 1 egg instead of egg substitute and we loved this recipe! I cannot wait to make it again!"

MY REVIEW
Reviewed Feb. 27, 2011

"Very tasty! I didn't have the egg substitute so used real egg instead and it came out fine. Definitely a keeper in my recipe box."

MY REVIEW
Reviewed Dec. 20, 2010

"One of my favorite ways to make tilapia."

MY REVIEW
Reviewed Oct. 13, 2010

"Excellent! I will definately make this again. My family loved it!"

MY REVIEW
Reviewed Aug. 15, 2010

"hubby and I absolutely enjoyed it and will make it again, liked that I didn't have to use butter...when it was done I added a few fresh lemon juice over it...a dream!"

MY REVIEW
Reviewed Jul. 14, 2010

"Excellent. I am not overly fond of fish and am always on the lookout for good fish recipes because I know I need to eat it. This is a keeper."

MY REVIEW
Reviewed Jul. 3, 2010

"This was okay to eat once and not think of preparing again. Sorry I thought it was bland. The heavy pepper really didn't make or break this recipe, the overall flavor was not pleasant."

MY REVIEW
Reviewed Jun. 19, 2010

"Absolutely delicious, and so easy to make. One of our new favorites."

MY REVIEW
Reviewed Apr. 15, 2010

"I was going out to dinner and I wanted to make my family dinner. The dish is extremely easy to make, it smelled delicious and most important my husband said it was out of this world. My children even liked (which isn't always easy to please) I would definitely make this over again. Thanks for the great recipe.

Sandy from Johnstown, PA"

MY REVIEW
Reviewed Mar. 29, 2010

"Way too much pepper! Even my husband who likes "spicy" food said this was too much."

MY REVIEW
Reviewed Mar. 24, 2010

"I am eating this right now and it is very good and simple to make. I will add this to my recipes for Tilapia and will be using this recipe on a regular basis."

MY REVIEW
Reviewed Mar. 21, 2010

"This was excellent. Very quick and easy to make."

MY REVIEW
Reviewed Mar. 10, 2010

"Was very good, will definitely make it again"

MY REVIEW
Reviewed Feb. 26, 2010

"Great taste and easy to prepare. This is one of our favorites!"

MY REVIEW
Reviewed Feb. 25, 2010

"IT WAS SO YUMMY!!!!!"

MY REVIEW
Reviewed Feb. 22, 2010

"We eat this once a week. It's healthy, quick, and delicious."

MY REVIEW
Reviewed Jan. 15, 2010

"Wow! What a delicious and easy recipe for preparing tilapia! Was wonderful with a glass of zin, too! I'll definitely make this again. This is so simple yet good enough for company."

MY REVIEW
Reviewed Nov. 27, 2009

"Fast, easy, and YUMMY! I will definitely make this again."

MY REVIEW
Reviewed Jun. 18, 2009

"Just delicious. Lives perfectly up to the "light and tasty" promise :)"

MY REVIEW
Reviewed Feb. 23, 2009

"This dish was so easy - perfect for a Monday night, get home late, have nothing planned dinner!!! I omitted the red pepper flakes and added some crushed Toasteds wheat crackers. YUM! My 14-year old and I both loved it!!!"

MY REVIEW
Reviewed Oct. 1, 2008

"My husband and I thoroughly enjoyed this fish - it was healthful, very easy to prepare and very tasty!"

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Wine Pairings

Light-Bodied White Wine

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