Wednesday, June 13, 2012

China Fish

I've been researching some healthier dinner options and came across several good ones. Check out Eating Well. It has great healthy options and tells you all the nutritional contents.

I tried this one on Wednesday night. It was a hit with the fam! I served it with sweet potato fries. YUMM!

Five-Spice Tilapia

Makes 4 servings
Active Time: 
Total Time: 

  • 1 pound tilapia fillets
  • 1 teaspoon Chinese five-spice powder (see Tip)
  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons light brown sugar
  • 1 tablespoon canola oil
  • 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: I found the Chinese five-spice powder in the spice section at HEB. 


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.

I was going to put a pic of the fish up but it look way less appetizing so i'll leave it to your imagination!

Happy Eating!

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