Five-Spice Tilapia with Citrus Ponzu Sauce

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 Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 217
  • Calories from fat: 27%
  • Fat: 6.6g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 2.3g
  • Protein: 37g
  • Carbohydrate: 3.1g
  • Fiber: 0.2g
  • Cholesterol: 125mg
  • Iron: 1mg
  • Sodium: 332mg
  • Calcium: 8mg

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

  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.
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.

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