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Red Pepper & Parmesan Tilapia Recipe

Red Pepper & Parmesan Tilapia Recipe

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Ingredients:

Serving

1/4 cup egg substitute
1/2 cup grated parmesan cheese
1 tsp italian seasoning
1/2 to 1 tsp crushed red pepper flakes
1/2 tsp pepper
4 tilapia fillets (6 oz each)

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	231.85 Kcal (971 kJ)
Calories from fat	70.88 Kcal
		% Daily Value*
Total Fat	7.88g	12%
Cholesterol	153.58mg	51%
Sodium	369.83mg	15%
Potassium	481.42mg	10%
Total Carbs	3.98g	1%
Sugars	3.41g	14%
Dietary Fiber	0.09g	0%
Protein	36.27g	73%
Vitamin C	1.1mg	2%
Iron	1.8mg	10%
Calcium	199.8mg	20%

Amount Per 100 g
Calories	160.62 Kcal (672 kJ)
Calories from fat	49.11 Kcal
		% Daily Value*
Total Fat	5.46g	12%
Cholesterol	106.4mg	51%
Sodium	256.21mg	15%
Potassium	333.51mg	10%
Total Carbs	2.76g	1%
Sugars	2.36g	14%
Dietary Fiber	0.06g	0%
Protein	25.12g	73%
Vitamin C	0.8mg	2%
Iron	1.2mg	10%
Calcium	138.4mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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