Parmesan & Red Pepper Tilapia

I love changing things up for dinner with a good piece of Tilapia.  While I like it plain (with a just a little salt and pepper), I love it with a little extra flavor too and this version did not disappoint!  I loved the slight saltiness of the Parmesan cheese combined with the slight heat from the red pepper flakes.  You can totally adjust the amount of red pepper flakes to your likeness and desire for spice.  This was quick, easy and delicious!  What more could you ask for?

Parmesan & Red Pepper Tilapia
Adjusted slightly from Taste of Home

2 egg whites, slightly beaten
1/2 cup grated Parmesan cheese
1 tsp. Italian seasoning
1/2 to 1 tsp. crushed red pepper flakes
1/2 tsp. pepper
4 tilapia fillets (4 oz. each)

Preheat oven to 425 degrees.

Place egg whites in a shallow bowl.  In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper.  Dip fillets in egg whites and then cheese mixture.  (I usually just coat the top and sides with the cheese mixture, leaving the bottom bare.)

Place in a shallow baking pan (a jelly roll pan works great for this) coated with cooking spray.  Bake for 10-15 miutes or until fish flakes easily with a fork.

Serves 4.

Nutritional Information (Per Serving = 1 Fillet)
Calories:  173.5
Protein:  29.8
Carbs:  0.5g
Fat:  5.7g (2.9g = Sat.)
Fiber:  0g
Sugar: 0g


3 thoughts on “Parmesan & Red Pepper Tilapia

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  2. Jodi says:

    I have never been a Tilapia fan, but this recipe was great! My husband thought it to be very flavorful, my little picky eaters liked it and my teen daughter who is learning to like fish enjoyed it too. We added couscous and steamed asparagus! Thanks for another great meal!

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