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)
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.