Red Pepper & Parmesan Tilapia

By calypan

Ingredients

• 1/4 cup egg substitute
• 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)

Preparation

Step 1

•Place egg substitute in a shallow bowl. In another shallow bowl,
combine the cheese, Italian seasoning, pepper flakes and pepper. Dip
fillets in egg substitute, then cheese mixture.

•Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking
spray. Bake at 425° for 10-15 minutes or until fish flakes
easily with a fork. Yield: 4 servings.


Nutrition Facts: 1 fillet equals 179 calories, 4 g fat (2 g saturated fat), 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein.