Red Pepper & Parmesan Tilapia
Total TimePrep/Total Time: 20 min.
- 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)
- 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, then cheese mixture.
- Place 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 Facts1 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.
Aug 22, 2020
This was really flavorful. I don't cook fish a lot, but I will definitely make this again.
Jun 24, 2020
Tasty fish! I omitted the red pepper (we don't like things real hot) and added some panko to the parmesan. Easy, fast, perfect for a weeknight dinner!
Jun 5, 2020
This recipe provides a flavorful coating without using any breading. It is quick and easy to make, and very tasty!
Jan 8, 2020
Very good. Didn't have quite enough parmesan so I added panko, also added some Old Bay. I'm not one of those lucky people who love fish...my goal is to find palatable recipes for fish because it's so good for me. This recipe more than fit the bill.
Jun 7, 2018
Great recipe for tilapia! I used eight fillets, so doubled the other ingredients except I only used about a teaspoon of crushed red pepper. I also used two eggs instead of egg substitute and like some other reviewers, added some panko to the coating. I baked it on convection and then ran the fish briefly under the broiler to give it some extra crunch. Served it with a squeeze of fresh lemon. Yummy!Volunteer Field Editor
Feb 1, 2018
This was a quick & easy dinner. I used a whole egg and 1/4 tsp of red pepper flakes. It was so good.
Sep 4, 2017
No comment left
Aug 24, 2017
Nice and tasty fish recipe, I like the kick. I don't use egg substitute, so I used an egg instead, also, mixture wasn't sticking to fish, so I added some Panko.
Jul 26, 2017
I made this as-is, except that I cut the recipe in half, and used 1 egg instead of a 1/4C egg substitute. I used 1/4 tsp crushed red pepper flakes and unfortunately it was still too spicy for me. My husband really liked it though. Next time when I cut the recipe in half I'll only use 1/8 tsp. I think the rest of the taste was pretty good though! I'm sure I'll love it after reducing the red pepper.
Jun 12, 2017
Very good recipe. Quick and easy to make and delicious. I did as others suggested and added maybe 1/4c of bread crumbs, and I also used 1 whole egg instead of egg substitute. Wife and I really liked it, but it was too spicy for our kids. I only used 1/2t of red pepper. Next time I'll tone down the pepper.