Red Pepper & Parmesan Tilapia

1/4 - 1/2 Cup Egg Substitute (or 2 eggs, stirred up)
2 teaspoon Italian Seasoning
1 teaspoon Pepper
1 teaspoon Red Pepper Flakes
1 Cup Parmesan Cheese, grated
4 Tilapia Fillets


  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.
  2. 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.
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. Diabetic Exchange: 5 lean meat.
 I found this on Pinterest.  However, it looks like it comes from  I think it seemed more spicy as the week progressed. 

I think it's probably best fresh (not as a left-over) would be more like a breaded crust if served fresh.  But I have enjoyed it in my lunches this week with some quinoa on the side.  :)

I hope you like it!  Annie

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