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Red Pepper Parmesan Tilapia Exps Ft20 40965 F 0116 1 5

Red Pepper & Parmesan Tilapia

TOTAL TIME: Prep/Total Time: 20 min. YIELD: 4 servings.
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 served it at dinner parties too. It's become a staple! —Michelle Martin, Durham, North Carolina

Ingredients

  • 1 large egg, lightly beaten
  • 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. Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture.
  • 2. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts

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

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