I'm always in search of different ways to prepare fish fillets. I completely loathe fish crusted with, or garnished with, pecans, almonds or any other nut. I also am not a fan of fish served in heavy, creamy sauces. This is a very simple recipe, with ingredients most of us have on hand at any given time. I will make one suggestion though. This is a very spicy dish! If you are not a fan of spicy things, or if you plan on making this for a child, I must strongly urge you to cut the amount of crushed red pepper flakes! The next time I make this, I only plan on using 1/4 teaspoon, which is half of the lowest amount suggested! And trust me, I'm a huge fan of spicy foods, you can ask anyone who knows me, but this was just too much! This is yet another from Taste of Home: Comfort Food Diet Cookbook. I served this with rice pilaf and garlicky spinach on the side. Luckily for Eoin, I also made Sweet Potatoe Wedges, a shapely variation of my Baked Sweet Potato "Steak Fries". Please feel free to post your very own fish fillet recipes! I always welcome feedback!
Yields 4 Servings
Ingredients:
- 1/4 cup egg substitute
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 to 1 teaspoon crushed red pepper flakes (please read my introduction to the recipe for my notes on this)
- 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.
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