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Food Factor: Red Pepper and Parmesan Tilapia

By Ms. Natasha Haynes, MSU Extension Service

This Parmesan crusted tilapia is a quick and easy way to increase your fish intake. The dish has just a hint of red pepper flakes to add some personality.

Fish is a good source of lean protein, a nutrient that your body needs daily. Protein is found in every cell in the body and is responsible for many processes in the body, including building and maintaining healthy muscle, cartilage, hair, and blood. Protein also helps the body make enzymes, vitamins, and hormones.

Red Pepper and Parmesan Tilapia


- 4 tilapia filets (6 ounces each)

- 2 tablespoons margarine, melted

- 1 teaspoon Italian seasoning

- 1/2 to 1 teaspoon crushed red pepper flakes

- 1/2 teaspoon black pepper

- 1/2 cup grated Parmesan cheese

*Adjust the red pepper and black pepper to your taste.

Line a 10x15x1-inch baking pan with foil and spray with cooking spray.

Place fillets in a single layer on a baking dish. Brush fillets with melted margarine on both sides.

Mix together Italian seasoning, red pepper flakes, black pepper and Parmesan cheese. Sprinkle evenly on filets on both sides.

Bake at 425 degrees F for 10-15 minutes until fish flakes easily with a fork.

Thanks to Arkansas Extension Service for this recipe!

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