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
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.
Per serving: 180 calories; 6 g fat (1 g sat, 3 g mono); 57 mg cholesterol; 9 g carbohydrates; 9 g added sugars; 24 g protein; 0 g fiber; 596 mg sodium; 411 mg potassium.
Carbohydrate Servings: 1
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|Serving Size: 1 Serving (145g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 32 (41%)|
|Amt Per Serving||% DV|
|Total Fat 3.5g||5 %|
|Saturated Fat 0.3g||1 %|
|Monounsaturated Fat 2.2g|
|Polyunsanturated Fat 1g|
|Cholesterol 0mg||0 %|
|Sodium 378.4mg||13 %|
|Potassium 59.2mg||2 %|
|Total Carbohydrate 11.5g||3 %|
|Dietary Fiber 0.3g||1 %|
|Sugars, other 11.2g|
|Protein 0.9g||1 %|
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Calories per serving: 78
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