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Parmesan Red Pepper Tilapia

 
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Quick, easy, light and super fast. Parmesan crusted tilapia with just a hint of red pepper flakes to add some personality.

Yield

4

servings

Prep

5

min

Cook

10

min

Ready

15

min

Low Cholesterol, Trans-fat Free, Low Carb, Sugar-Free
 

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.

 

* not incl. in nutrient facts

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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?

 

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