Five-Spice Tilapia for Two

Five-Spice Tilapia for Two

Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia in this easy recipe for two.

From EatingWell: July/August 2010
Yield: Makes 2 servings
Active Time: 15
Total Time: 15

Ingredients

  1. 8 ounces tilapia fillets
  2. 1/2 teaspoon Chinese five-spice powder (see Tip)
  3. 2 tablespoons reduced-sodium soy sauce
  4. 1 tablespoon plus 1 1/2 teaspoons light brown sugar
  5. 1 1/2 teaspoons canola oil
  6. 2 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 medium or 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: 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