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Five-Spice Tilapia with Citrus Ponzu Sauce

Photo: Jan Smith
Yield 4 servings (serving size: 1 fillet and 1 tablespoon sauce)
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.

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

Nutrition 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

How to Make It

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

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

  3. 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.

Cook's Notes

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.