Red Pepper & Parmesan Tilapia Recipe
- 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)
- 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.
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
"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."
"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!"
"Super simple and super delicious!"
"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."
"I used the advice of a few others and added breadcrumbs to the parmesan mix...... turned out pretty good. Will make again."
"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."
"Very tasty. Will cook it again."
"Very delicious. Used spray butter instead of egg substitute."
"I used a real egg instead of the substitute, but the rest was the same. This is delicious and very flavorful!"
"Excellent recipe. This has quickly become one of my go to fish recipes due to ease and flavor. Simple and delicious."
"I loved the crust on the Tilapia and the seasoning gives it a delicious kick."
"I used a regular egg, panco bread crumbs.Excellent"
"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."
"Excellent recipe. Just the right amount of spice. Delicious!"
"always looking for a way to do tilapia, this is now one the family asks for all the time. very good"
"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."
"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 !"
"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."
"Have made this many times! Great recipe."
"This recipe is great! Easy to make and tastes good."
"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!"
"Good easy recipe"
"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."
"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."
"One of our favorite tilapia recipes. quick, easy and tastes great."
"This is excellent"
"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!"
"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."
"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!!"
"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!"
"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. :)"
"Doesn't have such fattening ingredients and has a kick to it."
"This was so easy & quick to fix. My family loved it!"
"This was excellent! I made only 1 serving cutting everything except the Parmesan down to 1/4 teaspoon and used a regular egg."
"quick, easy, delicious?my kind of cooking. Children loved it (used less pepper for their portion). Definitely keeping in my cookbook. Thanks for sharing!"
"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!"
"A 'no brainer' for a dinner group. Too bad we don't have 'six stars.'fae"
"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!"
"Very good flavor! Very easy to make!"
"We have made this a few times and absolutely love it."
"One of our favorite fish dishes!"
"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!"
"We like spicy foods so I added the entire teaspoon of crushed red pepper. It was very good."
"very good, is my favorite fish recipe"
"My family loved this!"
"My husband requests this any time we decide to have fish for dinner. Just enough spice - very easy and, very good!!!"
"I've made this many times. SO yummy (and easy). Whenever we have tilapia my husband always wants it this way!"
"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!!!"
"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"."
"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."
"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!"
"I love this recipe; it is so simple and delicious. I make it all the time."
"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."
"very good! I used an egg rather than substitute and added a bit a bread crumbs to the parmesan - yum!"
"Fantastic! I used 1 egg instead of egg substitute and we loved this recipe! I cannot wait to make it again!"
"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."
"One of my favorite ways to make tilapia."
"Excellent! I will definately make this again. My family loved it!"
"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!"
"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."
"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."
"Absolutely delicious, and so easy to make. One of our new favorites."
"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"
"Way too much pepper! Even my husband who likes "spicy" food said this was too much."
"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."
"This was excellent. Very quick and easy to make."
"Was very good, will definitely make it again"
"Great taste and easy to prepare. This is one of our favorites!"
"IT WAS SO YUMMY!!!!!"
"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."
"Fast, easy, and YUMMY! I will definitely make this again."
"Just delicious. Lives perfectly up to the "light and tasty" promise :)"
"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 husband and I thoroughly enjoyed this fish - it was healthful, very easy to prepare and very tasty!"
Light-Bodied White Wine
Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.