Five-Spice Tilapia with Citrus Ponzu Sauce

Five-Spice Tilapia with Citrus Ponzu Sauce Recipe
Photo: Jan Smith
One serving of this delicious five-spice tilapia provides almost all five ounces of protein recommended for those on an 1,800-calorie meal plan. Drizzle on the citrus ponzu sauce to add more flavor to the fish and give the dinner a little asian flair.

Yield:

4 servings (serving size: 1 fillet and 1 tablespoon sauce)

Recipe from

Nutritional Information

Calories 217
Caloriesfromfat 27 %
Fat 6.6 g
Satfat 1.8 g
Monofat 1.9 g
Polyfat 2.3 g
Protein 37 g
Carbohydrate 3.1 g
Fiber 0.2 g
Cholesterol 125 mg
Iron 1 mg
Sodium 332 mg
Calcium 8 mg

Ingredients

2 tablespoons thinly sliced green onions
2 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon low-sodium soy sauce
1 teaspoon brown sugar
2 teaspoons rice wine vinegar
1/4 teaspoon bottled ground fresh ginger (such as Spice World)
1/2 teaspoon five-spice powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
2 teaspoons canola oil

Preparation

Combine green onions, juices, soy sauce, brown sugar, vinegar, and ginger in a small bowl.

Combine five-spice powder, salt, and pepper. Sprinkle both sides of fish evenly with spice mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from skillet, and serve with sauce.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Maureen Callahan,

May 2006
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