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Five-Spice Tilapia for Two

:  July/August 2010

Your rating: None Average: 3.9 (39 votes)

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


READER'S COMMENT:
"Super easy and very tasty! Careful, it's ready before you realize it! "
Five-Spice Tilapia for Two Recipe

Makes: Makes 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | Heart healthy | Low saturated fat | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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 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.

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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Recipe Categories

Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Asian
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Total Time
15 minutes or less
Servings
2
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Cooking for 2
Everyday favorites
Quick (total 30 min. or less)
Publication
July/August 2010
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