Friday, December 17, 2010

Five-Spice Tilapia

Prep: 15 min Total: 15 min (Quick)


1 pound tilapia fillets
3 tablespoons light brown sugar

1 teaspoon Chinese five-spice powder
1 tablespoon canola oil

1/4 cup reduced-sodium soy sauce
3 scallions, thinly sliced


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 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.

Nutritional Information

Calories: 180

Fat: 6g

Carbs: 9g

Sodium: 596mg

Fiber 0g

Saturated Fat: 1g

Monounsaturated Fat: 3g

Protein: 24g

Cholesterol: 57 g

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