Five-Spice Tilapia

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.

From EatingWell: July/August 2010
Yield: Makes 4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

  1. 1 pound tilapia fillets
  2. 1 teaspoon Chinese five-spice powder (see Tip)
  3. 1/4 cup reduced-sodium soy sauce
  4. 3 tablespoons light brown sugar
  5. 1 tablespoon canola oil
  6. 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

Nutrition

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

Nutrition Bonus:

1 Carbohydrate Serving

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