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Five-spice tilapia

Recipe Information

Servings 4
Cook Time 15 Minutes
Total Time 15 Minutes
Difficulty Easy
Main Ingredient Tilapia
Category Seafood
Meal Lunch; Dinner
Type Main Dish
Cuisine Asian; Chinese
Cook Method Saut�ing
Diet Low Calorie; Low Fat; Low Carb; Low Cholesterol; Heart Healthy; High Protein

Ingredients

  • 1 pound tilapia fillets

  • 1 teaspoon Chinese five-spice powder 

  • 1/4 cup reduced-sodium soy sauce 

  • 3 tablespoons light brown sugar 

  • 1 tablespoon canola oil 

  • 3 onions, thinly sliced

 

Directions

  • Sprinkle five-spice powder onto the top and bottom of the tilapia fillets. In a small bowl, mix the soy sauce and brown sugar.

  • In a large nonstick skillet, heat the oil over medium-high heat. Place tilapia fillets into skillet, and cook for approximately two minutes or until the edges become opaque. Reduce the heat, flip the fillets, and pour the soy sauce mixture over the fish. Increase the heat until sauce boils. Continue cooking for approximately 2 minutes until the fish becomes opaque throughout and the sauce has thickened.

  • Remove the skillet from the stovetop, and add onion. Place equal portions of the fish and onion onto four plates. Top with the pan sauce and serve warm.

 

Nutrition (per serving)

  • Calories: 180 cal

  • Total fat: 6g

  • Saturated fat: 1g

  • Monounsaturated fat: 3g

  • Cholesterol: 57mg

  • Sodium: 596mg

  • Potassium: 411mg

  • Carbohydrate: 9g

  • Fiber: 0g

  • Sugar: 9g

  • Protein: 24g