red pepper & parmesan tilapia
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). =)
prep time
15 Min
cook time
15 Min
method
---
yield
4 serving(s)
Ingredients
- 1/4 cup egg substitute
- 1/2 cup grated parmesan
- 1 teaspoon italian seasoning
- 1/2 teaspoon crushed red pepper flakes
- 1/2 teaspoon black pepper
- 4 - tilapia fillets (6 oz each)
How To Make red pepper & parmesan tilapia
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Step 1Place 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.
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Step 2Place 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.
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Step 3Nutrition 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
- Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!
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Category:
Fish
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