Five-Spice Tilapia for Two

Rating: 4.36 stars
11 Ratings
  • 5 star values: 7
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0

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

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2010

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Recipe Summary

total:
15 mins
Servings:
2
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Dairy-Free
Gluten-Free
Bone Health
Healthy Aging
Nutrition Info
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Ingredients

Directions

  • Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.

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  • 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

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.

Nutrition Facts

Per Serving:
181 calories; protein 23.9g; carbohydrates 9.6g; dietary fiber 0.5g; sugars 6.9g; fat 5.6g; saturated fat 0.9g; cholesterol 56.7mg; vitamin a iu 149.6IU; vitamin c 2.8mg; folate 36.9mcg; calcium 36.1mg; iron 1.6mg; magnesium 39.7mg; potassium 421.7mg; sodium 596.5mg; thiamin 0.1mg.
Exchanges:

1 other carbohydrate, 3 lean meat, 1 fat
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Reviews (11)

Read More Reviews
11 Ratings
  • 5 star values: 7
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/29/2011
Super easy and very tasty! Careful it's ready before you realize it! Read More
EatingWell User
Rating: 4 stars
01/12/2012
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 Read More
EatingWell User
Rating: 5 stars
10/30/2011
I think this is a great idea I am going to try this this weekend!!!!! Read More
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EatingWell User
Rating: 5 stars
10/29/2011
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 Read More
Margaret
Rating: 5 stars
10/29/2011
This was so easy and delicious! I'll be making this regularly - it's very heart healthy! Read More
EatingWell User
Rating: 4 stars
04/07/2013
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 Read More
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Kelly Kindle Cheney
Rating: 3 stars
10/29/2011
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 Read More
EatingWell User
Rating: 5 stars
10/30/2011
This was very good and a nice variation for tilapia. Not to mention easy and quick! Read More
AbbyH
Rating: 5 stars
10/29/2011
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 Read More
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