Parmesan Tilapia

Name: Parmesan Tilapia
Prep time: 10 min
Cook time: 10 min
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)

Total Time Prep/Total Time: 20 min.

Yield 4 servings

Test Kitchen Approved

This Parmesan tilapia is a total crowd-pleaser that is packed with Italian flavor and a bit of a bite thanks to crushed red pepper. Serve it with rice and veggies to round out the meal.

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)

Directions

Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine cheese, Italian seasoning, pepper flakes and pepper. Dip fillets into egg and then into 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

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.

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 served it at dinner parties too. It's become a staple! —Michelle Martin, Durham, North Carolina

Recipe Creator