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.
From EatingWell: July/August 2010
Yield: Makes 4 servings
Active Time: 15 minutes
Total Time: 15 minutes
- 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
- Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
- 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.
- 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 Per serving:
180 calories; 6 g fat (1 g sat, 3 g mono); 57 mg cholesterol; 9 g carbohydrates; 9 g added sugars; 24 g protein; 0 g fiber; 596 mg sodium; 411 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 carbohydrate (other), 3 lean meat, 1 fat