Red Pepper & Parmesan Tilapia

Dinner

My husband and I are always looking for light fish recipes because of the health benefits. This Parmesan tilapia is a hit with him, and we've tried it for dinner parties, too. It's a staple!

Average Rating: 4.762376

TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.

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)

Instructions

1. 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.
2. 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

1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein.
Diabetic Exchanges:
5 very lean meat, 1/2 fat.