1 pound tilapia fillets
1 teaspoon Chinese five-spice powder
1/4 cup reduced-sodium soy sauce
3 tablespoons light brown sugar
1 tablespoon canola oil
3 scallions, thinly sliced
- Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
- 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.
Nutrition (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.