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

Red Pepper & Parmesan Tilapia Recipe

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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

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.

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
   (79)
RATING DISTRIBUTION
5 Star
 (65)
4 Star
 (12)
3 Star
 (1)
2 Star
 (1)
1 Star
 (0)
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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"

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