Save on Pinterest

Red Pepper & Parmesan Tilapia

My husband and I are always looking for light fish recipes because of the health benefits. This Parmesan tilapia is a hit with him, and we've tried it for dinner parties, too. It's a staple! —Michelle Martin, Durham, North Carolina
  • Total Time
    Prep/Total Time: 20 min.
  • Makes
    4 servings


  • 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)


  • 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
1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat, 1/2 fat.

Recommended Video


Click stars to rate
Average Rating:
  • Janet
    Jan 9, 2021

    This was excellent! I just added a little bit of Panko as another viewer suggested. Moist, well seasoned, perfect! No leftovers means it’s a keeper ?? Thanks for sharing this easy recipe!

  • Queenlalisa
    Aug 22, 2020

    This was really flavorful. I don't cook fish a lot, but I will definitely make this again.

  • Gail
    Jun 24, 2020

    Tasty fish! I omitted the red pepper (we don't like things real hot) and added some panko to the parmesan. Easy, fast, perfect for a weeknight dinner!

  • bethcpvi
    Jun 5, 2020

    This recipe provides a flavorful coating without using any breading. It is quick and easy to make, and very tasty!

  • Sheri
    Jan 8, 2020

    Very good. Didn't have quite enough parmesan so I added panko, also added some Old Bay. I'm not one of those lucky people who love goal is to find palatable recipes for fish because it's so good for me. This recipe more than fit the bill.

  • Debglass11
    Jun 7, 2018

    Great recipe for tilapia! I used eight fillets, so doubled the other ingredients except I only used about a teaspoon of crushed red pepper. I also used two eggs instead of egg substitute and like some other reviewers, added some panko to the coating. I baked it on convection and then ran the fish briefly under the broiler to give it some extra crunch. Served it with a squeeze of fresh lemon. Yummy!Volunteer Field Editor

  • 2princesses2luv
    Feb 1, 2018

    This was a quick & easy dinner. I used a whole egg and 1/4 tsp of red pepper flakes. It was so good.

  • Rock
    Sep 4, 2017

    No comment left

  • cynandtom
    Aug 24, 2017

    Nice and tasty fish recipe, I like the kick. I don't use egg substitute, so I used an egg instead, also, mixture wasn't sticking to fish, so I added some Panko.

  • PrplMonky5
    Jul 26, 2017

    I made this as-is, except that I cut the recipe in half, and used 1 egg instead of a 1/4C egg substitute. I used 1/4 tsp crushed red pepper flakes and unfortunately it was still too spicy for me. My husband really liked it though. Next time when I cut the recipe in half I'll only use 1/8 tsp. I think the rest of the taste was pretty good though! I'm sure I'll love it after reducing the red pepper.