RECIPE FOR BAKED TILAPIA FILLET RECIPES

Name: Red Pepper & 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)

RED PEPPER & PARMESAN TILAPIA RECIPE: HOW TO MAKE IT

Red Pepper & Parmesan Tilapia Recipe: How to Make It image

My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! —Michelle Martin, Durham, North Carolina

Provided by Taste of Home

Categories Dinner

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 4 servings.

Number Of Ingredients 6

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)

Steps:

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 : Calories 179 calories, FatContent 4g fat (2g saturated fat), CholesterolContent 89mg cholesterol, SodiumContent 191mg sodium, CarbohydrateContent 1g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 35g protein. Diabetic Exchanges 5 very lean meat

BAKED PARMESAN TILAPIA RECIPE - FOOD.COM

Baked Parmesan Tilapia Recipe - Food.com image

Make and share this Baked Parmesan Tilapia recipe from Food.com.

Total Time 40 minutes

Prep Time 10 minutes

Cook Time 30 minutes

Yield 6-8 serving(s)

Number Of Ingredients 12

Ingredients

2 lbs tilapia fillets
2 eggs, beaten
1/3 cup low-fat mayonnaise
1 teaspoon lemon juice
1 cup breadcrumbs
2/3-3/4 cup grated fresh parmesan cheese
1 teaspoon oregano
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/2 teaspoon thyme
1 tablespoon parsley

Steps:

Spray baking pan(s) with nonstick cooking spray.
Preheat oven to 400.
Place beaten eggs in a shallow dish. Stir in mayo and lemon juice. Stir until well-combined.
In a separate shallow dish, stir together breadcrumbs, parmesan cheese, and the herbs/spices. Mix well.
Dip each fillet into the egg/mayo/lemon juice mixture (coat both sides). Let excess drip off, then dip into breadcrumb/cheese mixture to coat both sides.
Place coated fillets in prepared baking pan(s). Bake, uncovered at 400 for 20-30 minutes or until fish is white and flaky inside.

Nutrition Facts : Calories 290.4, FatContent 8.3, SaturatedFatContent 3.5, CholesterolContent 147.4, SodiumContent 404.8, CarbohydrateContent 14, FiberContent 1, SugarContent 1.3, ProteinContent 39.3

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