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Five-Spice Tilapia

http://www.eatingwell.com/recipes/five_spice_tilapia.html

From EatingWell:  July/August 2010

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.

Makes 4 servings | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

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.

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

1 Carbohydrate Serving

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

Tips & Notes