RED PEPPER & PARMESAN TILAPIA
The spice in this mix is an unexpected twist to your fish; it's easy and healthy making it a win - win for dinner! As an anti- fish girl, this recipe is one of the first I tried after moving to California and have always looked forward to it's unique taste!
Provided by Brenda Andrews
Categories Fish
Time 20m
Number Of Ingredients 5
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.
RED PEPPER & PARMESAN TILAPIA
Here's a new recipe I tried out tonight and it was excellent! The crushed red peppers add a bit of a bite to the spices, but nothing too strong. This is taken from my new cookbook - Taste of Home Comfort Food cookbook (diet version). Only 179 calories and 1 carb per serving (1 fillet). =)
Provided by Jessica Fontenot
Categories Fish
Time 30m
Number Of Ingredients 6
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
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
COPYCAT RED LOBSTER PARMESAN CRUSTED TILAPIA
Red Lobster patrons who enjoy the chain's Parmesan Crusted Tilapia entrée might want to learn to prepare it at home. With the basic ingredients of parmesan cheese, bread crumbs, and tilapia fillets, home cooks can learn how to make this Red Lobster Parmesan Crusted Tilapia recipe by following a few simple steps. - See more at: http://www.copycatrecipeguide.com/How_to_Make_Red_Lobster_Parmesan_Crusted_Tilapia#sthash.seI2JqRe.dpuf
Provided by SPF2057
Categories < 60 Mins
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the oven to 425 degrees.
- Spray the cooking spray evenly on a 13x9 baking dish. Lay all four tilapia fillets in the baking dish.
- Combine the panko bread crumbs and ½ cup of parmesan cheese in a small bowl. Set aside.
- Make the Parmesan base.
- In a medium bowl, mix ½ Celsius of parmesan cheese, 1 tablespoons parsley, and the refrigerated Alfredo sauce and stir to combine.
- Brush ¼ of the mixture evenly onto the tilapia fillets. Sprinkle the parmesan bread crumb mixture evenly over the fillets.
- Bake the tilapia on the top oven rack for 15 to 20 minutes. Fish is done when the internal temperature reaches 140 to 150 degrees.
- As the fish bakes, prepare the Parmesan Cream Sauce.
- In a medium saucepan, mix the remaining Parmesan base, along with the fresh basil, wine, and half and half cream. Heat the mixture over medium heat, stirring, until the sauce simmers.
- Place the cooked linguine into the saucepan and toss with the cream sauce. Serve with the baked tilapia fillets.
- If desired, garnish the entrée with additional parmesan cheese.
Nutrition Facts : Calories 557, Fat 13.4, SaturatedFat 6.7, Cholesterol 112.7, Sodium 581, Carbohydrate 54.2, Fiber 2.6, Sugar 2.6, Protein 53.6
RED PEPPER & PARMESAN TILAPIA
Make and share this Red Pepper & Parmesan Tilapia recipe from Food.com.
Provided by susienfred
Categories < 30 Mins
Time 25m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 6
Steps:
- Place egg substitute in a shallow bowl. In another sallow 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 baking pan and coate with cooking spray. Bake at 425 for 10-15 min or until fish flakes easily with fork.
Nutrition Facts : Calories 62.1, Fat 3.6, SaturatedFat 2.2, Cholesterol 11, Sodium 221.1, Carbohydrate 1.1, Fiber 0.1, Sugar 0.5, Protein 6.3
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PARMESAN CRUSTED TILAPIA WITH ROASTED RED PEPPER SAUCE
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4.5/5 (4)Total Time 30 minsCategory DinnersCalories 336 per serving
- In a medium sized sauté pan, heat the olive oil over medium high heat. When the oil is hot add in the minced shallot and garlic and sauté for about 2 minutes. When the shallots have softened add in the roasted red peppers, salt, and pepper and sauté for another 2 minutes.
- Add in the broth and vinegar and cook for another 2 minutes stirring occasionally until the liquid has reduced slightly. Turn off the heat and add the roasted red pepper mixture to a blender or food processor and blend until smooth. Set aside until ready to serve.
- Preheat oven to broil. Line a baking sheet with foil or parchment paper and spray it with cooking spray.
- In a shallow dish combine the parmesan cheese, thyme, paprika, salt, and pepper, tossing together until combined. Place the tilapia fillets one at a time into the dish coating them with the parmesan cheese mixture. Place the parmesan coated tilapia onto the prepared baking sheet. Continue the process until all of the fillets are coated.
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