Dip Recipes: Red Pepper & Parmesan Tilapia

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

This recipe is:

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[X] Red Pepper & Parmesan Tilapia Recipe Prep/Total Time: 20 min. Yield: 4 Servings 10 10 20 Ingredients 1/4 cup egg substitute1/2 cup grated Parmesan cheese1 teaspoon Italian seasoning1/2 to 1 teaspoon crushed red pepper flakes1/2 teaspoon pepper4 tilapia fillets (6 ounces each) Directions 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 425° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 fillet equals 179 calories, 4 g fat (2 g saturated fat), 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein. Diabetic Exchange: 5 lean meat.

Originally published as Red Pepper & Parmesan Tilapia in Healthy Cooking October/November 2008, p61

Light-Bodied White WineEnjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Red Pepper & Parmesan Tilapia

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(1-10) of 19 reviews Sort Reviews: Newest FirstOldest FirstHighest RatedLowest Rated

Reviewed on Apr. 15, 2013 by fredaevans

A 'no brainer' for a dinner group. Too bad we don't have 'six stars.'

fae

Reviewed on Apr. 15, 2013 by plugginalong

I love to experiment with new recipes when we have company. I know- call me crazy! I did it with this one, as they only eat fish or poultry. They loved it!! My husband did, too. I used red pepper flakes and also a little red pepper ground. With the cheese it has such a savory flavor. Definitely a keeper! Thank you for sharing it!

Reviewed on Feb. 20, 2013 by carrienoellebell

Very good flavor! Very easy to make!

Reviewed on Jan. 27, 2013 by MrsProper

We have made this a few times and absolutely love it.

Reviewed on Sep. 21, 2012 by ESLJoy

One of our favorite fish dishes!

Reviewed on Jul. 12, 2012 by mmartelle

I've made this several times. It's great! I use a regular egg instead of the substitute, and I also add about 1/4 tsp of ground red pepper. I like spice! To try something even zestier, when the fish is done baking, I add about a tbsp of diced tomato (spicy red pepper flavor) and a half slice of pepper jack cheese to each filet. Then I put it back in the oven for a few minutes until the cheese melts some. It's spicy, but so yummy!

Reviewed on Apr. 28, 2012 by DonnaMDecker

We like spicy foods so I added the entire teaspoon of crushed red pepper. It was very good.

Reviewed on Apr. 02, 2012 by johnsen

very good, is my favorite fish recipe

Reviewed on Mar. 10, 2012 by macaroni girl

My family loved this!

Reviewed on Mar. 03, 2012 by paulajohnson

My husband requests this any time we decide to have fish for dinner. Just enough spice - very easy and, very good!!!