Best 2 Red Pepper Parmesan Tilapia Recipes

Are you searching for an easy and flavorful dinner recipe that combines tender tilapia, vibrant red peppers, and a cheesy parmesan crust? Look no further than Red Pepper Parmesan Tilapia, a dish that offers a delightful balance of flavors and textures. This recipe creates a crispy, golden crust, while the succulent tilapia remains flaky and moist on the inside. The combination of tangy red peppers and savory parmesan cheese adds a touch of piquant and umami, making this dish a favorite among seafood lovers.

Let's cook with our recipes!

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! -Michelle Martin, Durham, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 6

Ingredients

1 large egg, lightly beaten
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)

Steps:

Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture., Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 179 calories, Fat 4g fat (2g saturated fat), Cholesterol 89mg cholesterol, Sodium 191mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein. Diabetic Exchanges

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

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

Ingredients

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

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

Tips:

Choose the right tilapia fillets. Look for fillets that are firm and opaque, with no signs of bruising or discoloration.
Use a nonstick skillet. This will help prevent the tilapia from sticking and breaking apart.
Cook the tilapia over medium heat. This will help ensure that the fish cooks evenly through without burning.
Don't overcrowd the skillet. If you are cooking multiple fillets, make sure to leave enough space between them so that they can cook evenly.
Season the tilapia with salt and pepper. You can also add other seasonings, such as garlic powder, onion powder, or paprika.
Cook the tilapia for 3-4 minutes per side. Or until the fish is cooked through and flakes easily with a fork.
Serve the tilapia immediately. With your favorite sides, such as rice, vegetables, or salad.
Enjoy!

Conclusion:

Red pepper parmesan tilapia is a delicious and easy-to-make dish that is perfect for a weeknight meal. The tilapia is cooked in a flavorful sauce made with red peppers, tomatoes, and Parmesan cheese. The fish is then topped with more Parmesan cheese and baked until golden brown. This dish is sure to please everyone at the table.