Five-Spice Tilapia for Two
From EatingWell: July/August 2010
Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia in this easy recipe for two.
- 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
- 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.
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.
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
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 15 minutes or less
- Main Ingredient
- Preparation/ Technique
- July/August 2010