4/5
(1 Votes)
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.
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