Five-Spice Tilapia

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.

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Five-Spice Tilapia

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    Ingredients

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

    directions

    Prep: 15 min Total: 15 min (Quick)
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    • 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.

    notes

    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
    Fiber:
    0 g
    Fat:
    6 g
    Saturated Fat:
    1 g
    Carbohydrates:
    9 g
    Protein:
    24 g
    Sodium:
    596 mg
    Monounsaturated Fat:
    3 g
    Exchanges:
    1 carbohydrate (other), 3 lean meat, 1 fat
    Cholesterol:
    57 g
    Carbohydrate Servings:
    1
    Potassium:
    411 mg
    Added Sugars:
    0 g
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