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

Red Pepper & Parmesan Tilapia Recipe

Read Reviews (44)
4.78 44
Publisher Photo
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(44)

AVERAGE RATING
   (76)
RATING DISTRIBUTION
5 Star
 (62)
4 Star
 (12)
3 Star
 (1)
2 Star
 (1)
1 Star
 (0)
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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!

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