Red Pepper & Parmesan Tilapia
Total TimePrep/Total Time: 20 min.
- 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)
- 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.
- Place in a 15x10x1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork.
Nutrition Facts1 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.
Jun 7, 2018
Great recipe for tilapia! I used eight fillets, so doubled the other ingredients except I only used about a teaspoon of crushed red pepper. I also used two eggs instead of egg substitute and like some other reviewers, added some panko to the coating. I baked it on convection and then ran the fish briefly under the broiler to give it some extra crunch. Served it with a squeeze of fresh lemon. Yummy!Volunteer Field Editor
Feb 1, 2018
This was a quick & easy dinner. I used a whole egg and 1/4 tsp of red pepper flakes. It was so good.
Aug 24, 2017
Nice and tasty fish recipe, I like the kick. I don't use egg substitute, so I used an egg instead, also, mixture wasn't sticking to fish, so I added some Panko.
Jul 26, 2017
I made this as-is, except that I cut the recipe in half, and used 1 egg instead of a 1/4C egg substitute. I used 1/4 tsp crushed red pepper flakes and unfortunately it was still too spicy for me. My husband really liked it though. Next time when I cut the recipe in half I'll only use 1/8 tsp. I think the rest of the taste was pretty good though! I'm sure I'll love it after reducing the red pepper.
Jun 12, 2017
Very good recipe. Quick and easy to make and delicious. I did as others suggested and added maybe 1/4c of bread crumbs, and I also used 1 whole egg instead of egg substitute. Wife and I really liked it, but it was too spicy for our kids. I only used 1/2t of red pepper. Next time I'll tone down the pepper.
Mar 21, 2017
Husband loved this ! NO changes. Love the easy/simple prep. THANK YOU for sharing!
Jan 27, 2017
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.
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!
Apr 13, 2016
Super simple and super delicious!
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.
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