Red Pepper & Parmesan Tilapia

1
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). =)

Rating:

★★★★★ 1 vote

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)

How to Make Red Pepper & Parmesan Tilapia

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

Printable Recipe Card

About Red Pepper & Parmesan Tilapia

Course/Dish: Fish



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