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Parmesan Fish Fillets

Total Time

Prep/Total Time: 30 min.


2 servings

“We love this moist and flaky fish with just a hint of Parmesan,” Paula Alf writes from Cincinnati, Ohio. “It’s fast, easy to prepare and good for you, too!”
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  • 1/4 cup egg substitute
  • 1 tablespoon fat-free milk
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 2 tilapia fillets (5 ounces each)


  1. In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture.
  2. Place on a baking sheet coated with cooking spray. Bake at 350° until fish flakes easily with a fork, 20-25 minutes.

Nutrition Facts

1 piece: 196 calories, 5g fat (3g saturated fat), 78mg cholesterol, 279mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 33g protein. Diabetic Exchanges: 4 lean meat.

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