Five-Spice Tilapia

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.

READER'S COMMENT:

"Soooo easy and soooo good! I didn't have any 5-spice but I used allspice as someone else said they did along with some cinnamon and northwoods seasoning. I don't think this is anywhere near what the 5-spice tastes like, but it...

Makes 4 servings

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 pound tilapia fillets
1 teaspoon Chinese five-spice powder (see Tip)
1/4 cup reduced-sodium soy sauce
3 tablespoons light brown sugar
1 tablespoon canola oil
3 scallions, thinly sliced

Preparation

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

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

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

Carbohydrate Servings: 1

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

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