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


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


  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

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

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MY REVIEW 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!"

Guttermandj 247048
Reviewed Apr. 13, 2016

"Super simple and super delicious!"

Hleim55 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."

kdfromm 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."

PeppersnOnions 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."

Dahle 231697
Reviewed Aug. 24, 2015

"Very tasty. Will cook it again."

markapool 225845
Reviewed May. 4, 2015

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

caree929 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!"

IgorsMistress 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."

michellerecipes 107476
Reviewed Oct. 31, 2014

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

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