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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 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.

Reviews for Red Pepper & Parmesan Tilapia

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MY REVIEW
June.m.dayon@gmail.com 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!"

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

"Super simple and super delicious!"

MY REVIEW
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."

MY REVIEW
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."

MY REVIEW
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."

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

"Very tasty. Will cook it again."

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

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

MY REVIEW
caree929 User ID: 3830950 219118
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
IgorsMistress User ID: 6817682 219091
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
michellerecipes User ID: 7515606 107476
Reviewed Oct. 31, 2014

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

MY REVIEW
justmbeth User ID: 1196484 175238
Reviewed Aug. 10, 2014

"Loved it."

MY REVIEW
ahmom User ID: 3426126 158303
Reviewed Aug. 1, 2014

"I used a regular egg, panco bread crumbs.

Excellent"

MY REVIEW
Jennifer Wright User ID: 3494188 90443
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
semoore User ID: 2098741 173515
Reviewed Jun. 20, 2014

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

MY REVIEW
donnaoconn User ID: 6949441 174666
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
Igraine32 User ID: 7006585 115155
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
PinkE117 User ID: 7652516 105870
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
Blkpnthrprincess User ID: 2786430 101655
Reviewed Feb. 3, 2014

"Great recipe!"

MY REVIEW
Tamarah1271 User ID: 7647485 105855
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
dzz1qy User ID: 6636475 175236
Reviewed Jan. 30, 2014

"Have made this many times! Great recipe."

MY REVIEW
Lowcalmama User ID: 7448511 141926
Reviewed Jan. 26, 2014

"Awesome!"

MY REVIEW
cherylportman User ID: 5978999 158294
Reviewed Jan. 21, 2014

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

MY REVIEW
SuzieQ909 User ID: 7485613 141924
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
spronovo User ID: 3118526 175235
Reviewed Jan. 11, 2014

"Good easy recipe"

MY REVIEW
xlsalbums User ID: 5254917 176681
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
JFawley User ID: 7103943 175233
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
ToniHudson User ID: 2011212 107473
Reviewed May. 21, 2013

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

MY REVIEW
homemadewithlove User ID: 4311884 94184
Reviewed May. 9, 2013

"This is excellent"

MY REVIEW
Jacki3751 User ID: 4261829 105853
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
ladymluv09 User ID: 5285938 90431
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
tnicholslcc User ID: 4937940 115154
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
Buschbacher User ID: 2179677 158292
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
williamsegraves User ID: 3296408 176680
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
charlebo User ID: 6736990 90429
Reviewed Apr. 20, 2013

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

MY REVIEW
Oceanwave User ID: 714454 141908
Reviewed Apr. 18, 2013

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

MY REVIEW
ckbkjunkie User ID: 1077477 163332
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
xmeomen2000 User ID: 7210611 90360
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
Sunloving721 User ID: 7097746 90341
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
fredaevans User ID: 6360805 179544
Reviewed Apr. 15, 2013

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

fae"

MY REVIEW
plugginalong User ID: 126961 158289
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
carrienoellebell User ID: 7105268 179543
Reviewed Feb. 20, 2013

"Very good flavor! Very easy to make!"

MY REVIEW
MrsProper User ID: 6368974 105851
Reviewed Jan. 27, 2013

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

MY REVIEW
ESLJoy User ID: 5764461 101654
Reviewed Sep. 21, 2012

"One of our favorite fish dishes!"

MY REVIEW
mmartelle User ID: 1294533 163331
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
DonnaMDecker User ID: 6138757 163329
Reviewed Apr. 28, 2012

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

MY REVIEW
johnsen User ID: 2755435 163327
Reviewed Apr. 2, 2012

"very good, is my favorite fish recipe"

MY REVIEW
macaroni girl User ID: 5175509 174660
Reviewed Mar. 10, 2012

"My family loved this!"

MY REVIEW
paulajohnson User ID: 1588726 174658
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
luvsrecipes User ID: 2926211 173512
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
jefollen User ID: 5294373 210074
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
bethstuchel User ID: 6452687 141907
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
plugginalong User ID: 126961 141906
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
4kids2dogsandcat User ID: 6352591 179541
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
rmbarr059 User ID: 4046105 210073
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
kalisditz User ID: 6151042 107468
Reviewed Aug. 19, 2011

"awesome!!!!"

MY REVIEW
rhiler User ID: 2066529 101652
Reviewed Jul. 7, 2011

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

MY REVIEW
rlittleb User ID: 1073573 174656
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
scrapo User ID: 2908723 210072
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
CWyatt User ID: 3826639 115153
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
brenda526 User ID: 4078548 115152
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
mrs.mark User ID: 5436322 174648
Reviewed Dec. 20, 2010

"One of my favorite ways to make tilapia."

MY REVIEW
rhonda9370 User ID: 2175607 210071
Reviewed Oct. 13, 2010

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

MY REVIEW
knittycowgirl User ID: 4552711 173511
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
da_30303 User ID: 3731430 176677
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
raphsmom User ID: 5167157 158254
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
rlittleb User ID: 1073573 105850
Reviewed Jun. 19, 2010

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

MY REVIEW
sandyv367 User ID: 5072351 174646
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
kdc-perez07 User ID: 2121276 163326
Reviewed Mar. 29, 2010

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

MY REVIEW
tami1352 User ID: 1543572 101649
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
char04 User ID: 2958136 107464
Reviewed Mar. 21, 2010

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

MY REVIEW
nitekap User ID: 4206412 115151
Reviewed Mar. 10, 2010

"Was very good, will definitely make it again"

MY REVIEW
ToniHudson User ID: 2011212 173510
Reviewed Feb. 26, 2010

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

MY REVIEW
Kimmie1234 User ID: 3353799 141905
Reviewed Feb. 25, 2010

"IT WAS SO YUMMY!!!!!"

MY REVIEW
sam51180 User ID: 3555423 174644
Reviewed Feb. 22, 2010

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

MY REVIEW
centralvacmama User ID: 3711919 176674
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
camberc User ID: 1192727 179539
Reviewed Nov. 27, 2009

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

MY REVIEW
Pinstripes User ID: 3468767 174643
Reviewed Jun. 18, 2009

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

MY REVIEW
LizMullen User ID: 1166698 173509
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
shelli1542 User ID: 1525176 210070
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.