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)
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.
May 2006
Ratings and Reviews ()