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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Asian

Main Course

Budget

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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Five-Spice Tilapia

Ingredients

directions

notes

nutritional information