Red Pepper Crusted Tilapia

By: Courtesy: Kelli Kennel, Hy-Vee Dietitian

Posted: Fri 9:01 AM, Feb 24, 2012

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)

Directions

Place eggs in a shallow dish. In another shallow dish, 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°F for 10-15 minutes or until fish flakes easily with a fork.

Nutritional Facts per Serving: 180 calories, 4 g fat, 2 g saturated fat, 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, o g fiber, 35 g protein.

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