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Five-Spice Tilapia for Two
11 Reviews
From: EatingWell Magazine July/August 2010
Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia in this easy recipe for two.
- By: EatingWell Test Kitchen
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 8 ounces tilapia fillets
- 1/2 teaspoon Chinese five-spice powder (see Tip)
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon plus 1 1/2 teaspoons light brown sugar
- 1 1/2 teaspoons canola oil
- 2 scallions, thinly sliced
Preparation
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Active
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Ready In
- Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
- 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.
- Tip: 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.
- People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
- Per serving: 181 calories; 6 g fat(1 g sat); 1 g fiber; 10 g carbohydrates; 24 g protein; 37 mcg folate; 57 mg cholesterol; 7 g sugars; 150 IU vitamin A; 3 mg vitamin C; 36 mg calcium; 2 mg iron; 597 mg sodium; 422 mg potassium
- Carbohydrate Servings: 1/2
- Exchanges: 1 other carbohydrate, 3 lean meat, 1 fat
Reviews 11
April 07, 2013
By: EatingWell User
Try with Sesame Oil
I made this recipe but didn't use nearly as much 5 spice as suggested. I just lightly sprinkled each side and the flavor was great. I would also recommend using sesame oil instead, it enhances the flavor, and is a traditional Asian cooking oil.
Pros: Easy, tasty
February 17, 2013
By: EatingWell User
Too much Five-Spice
While this recipe is easy, quick, and low-calorie, it calls for too much five-spice. I recommend using about half as much as the recipe suggests.
Pros: Easy, few ingedients, quick prep, low calorie
Cons: Too much five-spice
January 12, 2012
By: EatingWell User
Great recipe!
I used Swai instead of Tilapia and it tasted amazing! I might try using some ginger next time.
Pros: Quick, easy, cheap, healthy
September 04, 2011
By: Adrieneb
Tilapia Perfected
We tried this recipe after my husband's heart bypass. He didn't like fish and had never tried Tilapia. He loved the recipe and asks me to make it all the time. After trying this he says he loves fish!
Pros: Simple, quick, and tasty
Cons: none
July 23, 2011
By: AbbyH
Wonderful
My husband (does not like fish) loved it. It reminded him of the Chinese grocery store where we pick up a great hot lunch. We'll try it again - marinating pork, possible chicken and then grilling.
Pros: Easy and fast
Cons: none
July 13, 2011
By: Kelly Kindle Cheney
Five- Spice Tilapia for Two
This was okay but I probably won't make it again. The sauce was tasty but very overpowering; so much so that I could not even taste the fish. The 5 spice added a unique layer to the taste. A healthy alternative to fried fish, especially for non fish lovers. However, I will stick with my lemon, garlic, s & p recipes.
Pros: easy, healthy, fast
Cons: overpowers the fish
March 11, 2011
By: EatingWell User
Great meal for a hurried night
This was a unique twist on tilapia which we really enjoyed. We served it with brown rice and one of the mushroom dishes from that same issue. I highly recommend the pairing.
Pros: Quick
September 27, 2010
By: EatingWell User
Super easy and very tasty! Careful, it's ready before you realize it!
September 23, 2010
By: Peggspark
This was so easy and delicious! I'll be making this regularly - it's very heart healthy!
