Red Pepper & Parmesan Tilapia

Jessica Fontenot

By
@piercedkitten83

Here's a new recipe I tried out tonight and it was excellent! The crushed red peppers add a bit of a bite to the spices, but nothing too strong. This is taken from my new cookbook - Taste of Home Comfort Food cookbook (diet version). Only 179 calories and 1 carb per serving (1 fillet). =)


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Rating:

Comments:

Serves:

4

Prep:

15 Min

Cook:

15 Min

Ingredients

1/4 c
egg substitute
1/2 c
grated parmesan
1 tsp
italian seasoning
1/2 tsp
crushed red pepper flakes
1/2 tsp
black pepper
4
tilapia fillets (6 oz each)

Directions Step-By-Step

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 degrees F for 10-15 minutes, or until fish flakes easily with a fork.
3
Nutrition Facts: 1 fillet = 179 calories, 4 g fat, 2 g saturated fat, 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein

About this Recipe

Course/Dish: Fish