Get this recipe courtesy of Ciena Healthcare Executive Chef Edward Bailey. One serving of this fish provides almost all five ounces of meat recommended for those on an 1,800-calorie meal plate.
YIELD: 4 servings (serving size: 1 fillet and 1 tablespoon sauce)
COURSE: Main Dishes
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
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.
Amount per serving
Calories from fat: 27%
Saturated fat: 1.8g
Monounsaturated fat: 1.9g
Polyunsaturated fat: 2.3g