Parmesan Red Pepper Tilapia
164
Quick, easy, light and super fast. Parmesan crusted tilapia with just a hint of red pepper flakes to add some personality.
Ingredients
| ½ | cup |
Parmesan cheese
|
|
| ¼ | cup |
liquid egg substitute
or a beaten egg with 1 tablespoon oil |
|
| 1 | teaspoon |
italian seasoning
|
* |
| ½ | teaspoon |
red pepper flakes
crushed, or more to taste |
* |
| ¼ | teaspoon |
black pepper
|
* |
| 1 ½ | pounds |
tilapia
4 fillets, about 6 ounces each |
* |
Directions
Preheat oven to 425 degrees F. Coat a baking pan with cooking spray.
Add the egg substitute to a plate or shallow bowl.
On another plate or shallow bowl, mix together the Parmesan cheese, Italian seasoning, red pepper flakes and black pepper.
Dip each tilapia fillet into the egg, allow excess to drip off, then dip into the cheese and red pepper mixture.
Arrange the tilapia fillets on the baking pan.
Bake for 10 to 15 minutes until the fish is cooked through and flakes easily.
Nutrition Facts
Serving Size 28g (1.0 oz)Amount per Serving
Calories 6755% of calories from fat
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat
0g
Cholesterol 11mg
4%
Sodium 219mg
9%
Total Carbohydrate
0g
0%
Dietary Fiber 0g
0%
Sugars g
Protein
13g
Vitamin A 3%
•
Vitamin C 0%
Calcium 15%
•
Iron 3%
* based on a 2,000 calorie diet
How is this calculated?
