Parmesan Red Pepper Fish Recipes

Steps:

• 1. Prepare 3 shallow bowls: in the first put the flour.
• 2. In the second, put the milk.
• 3. Combine the bread crumbs, Parmesan, crushed red pepper, pepper, and salt in the third bowl.
• 4. Coat the fillets with the flour, then the milk, and then the bread crumbs-Parmesan mixture.
• 5. Press the mixture into the fish.
• 6. Melt the butter in a skillet, and sauté fillets until golden brown and flesh flakes easily.

Steps:

• 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.

Steps:

• 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 degrees F for 10-15 minutes, or until fish flakes easily with a fork.
• 3. Nutrition Facts: 1 fillet = 179 calories, 4 g fat, 2 g saturated fat, 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein

Steps:

• Prepare three shallow bowls: in the first, put the flour. In the second, the milk; in the third, the bread crumbs, Parmesan, red pepper, pepper, and salt.
• Coat the fillets with the flour, then the milk, and then the bread crumb-Parmesan mixture. Press the mixture into the fish.
• Melt the butter in a large skillet, and sauté fillets until golden brown and flesh flakes easily with a fork.

Steps:

• Combine the first 4 ingredients in a large zip-lock bag; add fish.
• Marinate in the fridge for about 30 minutes, turning occasionally.
• Remove fish from bag and discard the marinade.
• Combine the flour, Parmesan, salt & pepper in another zip-lock bag.
• Add the fish; seal and shake to coat the fish with the flour mixture.
• Coat a large skillet with cooking spray and add the olive oil.
• Heat over medium until hot.
• Add the fish and cook for about 7 minutes on each side or until it flakes easily.