Five-Spice Tilapia

4.3 (113)
Five-Spice Tilapia

Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You’ll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets—if you don’t have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary.

Yield: Makes 4 servings
Active Time: 15
Total Time: 15

Ingredients

  • 1 pound tilapia fillets
  • 1 teaspoon Chinese five-spice powder (see Tip)
  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons light brown sugar
  • 1 tablespoon canola oil
  • 3 scallions, thinly sliced

Preparation

  1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.

Tips & Notes

  • Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section at the market or with other Asian ingredients.

Nutrition

Nutrition Per Serving

calories 180
fat 6 g (1 g sat, 3 g mono)
cholesterol 57 mg
carbohydrates 9 g
protein 24 g
fiber 0 g
sodium 596 mg
potassium 411 mg

Nutrition Bonus

Carbohydrate Serving 1

Exchanges 1 carbohydrate (other), 3 lean meat, 1 fat

From EatingWell July/August 2010