Best Red Pepper Parmesan Tilapia Recipes

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! -Michelle Martin, Durham, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 6

Ingredients

1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Steps:

Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture., Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 179 calories, Fat 4g fat (2g saturated fat), Cholesterol 89mg cholesterol, Sodium 191mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein. Diabetic Exchanges

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

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). =)

Provided by Jessica Fontenot

Categories Fish

Time 30m

Number Of Ingredients 6

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)

Steps:

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

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

The spice in this mix is an unexpected twist to your fish; it's easy and healthy making it a win - win for dinner! As an anti- fish girl, this recipe is one of the first I tried after moving to California and have always looked forward to it's unique taste!

Provided by Brenda Andrews

Categories Fish

Time 20m

Number Of Ingredients 5

Ingredients

1/4 c egg substitute
1/2 c parmesan cheese
1 tsp italian seasonsing
1/2 -1 tsp crushed red pepper
4 tilapia fillets (about 6 ounces each )

Steps:

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° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

RED PEPPER & PARMESAN TILAPIA RECIPE

RED PEPPER & PARMESAN TILAPIA RECIPE image

Number Of Ingredients 6

Ingredients

1/4 cup egg substitute
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Steps:

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. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425Â° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.