Five-Spice Tilapia with Citrus Ponzu Sauce

One serving of this fish provides almost all five ounces of meat recommended for those on an 1,800-calorie meal plan.

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

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.

Nutritional Information

Calories:

217 (27% from fat)

Fat:

6.6g (sat 1.8g,mono 1.9g,poly 2.3g)

Protein:

37g

Carbohydrate:

3.1g

Fiber:

0.2g

Cholesterol:

125mg

Iron:

1mg

Sodium:

332mg

Calcium:

8mg