RED PEPPER - PARMESAN TILAPIA FILLETS

 1/4 cup egg substitute (may substitute 1 egg)

1/2 cup grated Parmesan cheese

1 tsp Italian seasoning

1/2 to 1 tsp crushed red pepper flakes (amount depends on the amount of heat you want)

1/2 tsp freshly ground black pepper

4 (6-oz each) tilapia fillets

Preheat oven to 425 degrees.

Spray a large baking pan with sides with cooking spray; set aside.

Place egg substitute in a shallow bowl.

In another bowl combine the Parmesan cheese, Italian seasoning, red pepper and black pepper.

Dip the fillets first into the egg substitute then into the cheese/spice mixture. Place on the prepared baking pan.

Bake at 425 degrees for 12-15 minutes or until the fish flakes easily with a fork.

Per fillet: 179 calories, 1 g carbs, 35 g protein

Diabetic exchange = 5 lean meat

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