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

Source: EatingWell Magazine, July/August 2010


Recipe Summary test

15 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

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.

1 other carbohydrate, 3 lean meat, 1 fat