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




Show 2 Comments & Reviews

There's Nothing Fishy About These Seafood Dinner Recipes

There's Nothing Fishy about these Seafood Dinner Recipes

Kitchen Crew

A seafood dinner isn't something you only have to enjoy at a restaurant. While a meal can look complicated, putting together a delicious seafood dinner at home is easy. It's...

24 Perfect Grilling Out Recipes

24 Perfect Grilling Out Recipes

Kitchen Crew @JustaPinch

Grilling season is here! This is your one-stop shop for all the grilling recipes you need to make your Spring and Summer cookouts absolutely awesome!

17 Delicious Recipes With Wine Pairings

17 Delicious Recipes With Wine Pairings

Kitchen Crew @JustaPinch

Ever wonder what wines you should pair with your favorite foods? Here is your guide!