Thursday, December 2, 2010

Red Pepper & Parmesan Tilapia

We never ate fish growing up.  My mom would order it when we would go out to dinner and I never liked it.  I would eat shrimp cocktail, crab legs and lobster on special occasions as I got older.  Over the last few years I have really tried to get myself to like fish.  I know it's good for you and my husband loves fish.  We went out to dinner a few weeks ago on a trip and I ordered tilapia.  It was a fish restaurant and it was the special.  I loved it.  So my husband decided we should try to eat tilapia at home and then maybe I will try other fish as well.  I saw this recipe and it sounded good and looked super easy to make.  I was right on both accounts.  It is another winner.  Two in one week.  I will definitely be making this again.  I already have two more tilapia recipes ready to go for next week-one involves pistachios and the other involves coconut.  I am excited that I have a whole new protein to work with now.  I got this recipe from the Taste of Home Healthy Cooking 2009 cookbook.  We love the turkey burgers recipe I got from this cookbook so I figured this one would be good as well. 

Red Pepper & Parmesan Tilapia
4 Servings
Prep/Total Time: 20 min.

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 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.

Nutrition Facts: 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.