Evolution Fitness and Wellness Recipes

Red Pepper and Parmesan Tilapia

Quick, easy, light and super fast. Parmesan crusted tilapia with just a hint of red pepper flakes to add some personality.


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 and then in 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.

Source: https://www.tasteofhome.com/

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