The pungent flavor of Chinese five-spice powder gives fish fillet an intriguing flavor. Chinese five spice powder is used in many Asian dishes and includes cinnamon, cloves, fennel seed, star anise and Szechwan peppercorns. Use it to flavor meat, vegetables, rice or noodles.
Chinese dinners take a little more time to prepare the ingredients. It’s worth the effort when you’re in the mood for Chinese food. These recipes provide the flavor without all of the sugar and salt normally found in Chinese dishes.
Helpful hints:
• Chinese five-spice powder can be found in the spice section of the supermarket.
• Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
• Any type of white fish fillet such as snapper, sole or grouper can be used.
• Dried Chinese noodles or angel hair pasta can be used. Cook according to package instructions.
• A quick way to slice scallions is to snip them with a scissors.
Countdown:
• Place water for noodles on to boil.
• Prepare ingredients.
• Make fish.
• Complete noodle dish.
Shopping list:
3/4 pound tilapia fillet, 1 bottle Chinese five-spice powder, 1 bottle low-salt, soy sauce, 1 bottle sesame oil, 1 package fresh or steamed Chinese noodles, 1 package fresh bean sprouts, 1 bunch scallions
Staples: Flour, minced garlic, salt, black peppercorns
Five Spice Fish Fillets
2 Tbsp. flour
Salt and freshly ground black pepper
3/4 lb. tilapia fillet
1/2 cup water
1 tsp. Chinese five-spice powder
2 tsp. minced garlic
1 Tbsp. low-salt, soy sauce
3 tsp. sesame oil, divided use
Place flour on a plate and season with salt and pepper to taste. Roll fish in flour. Mix water, Chinese five-spice powder, garlic, soy sauce and 2 teaspoons sesame oil together. Heat remaining 1 teaspoon sesame over high heat in a medium-size skillet. Brown fish 2 minutes, turn and brown second side 2 minutes. Lower heat to medium and add sauce. Simmer gently 5 minutes, turning fish once. Remove fish to a plate and spoon sauce over top. Serves 2.
Per serving: 274 calories, 93 calories from fat, 10.4 g total fat 10.4 g, 2.3 g saturated fat, 4.2 g monounsaturated fat, 84 mg cholesterol, 359 mg sodium, 10.3 g carbohydrate, 1 g dietary fiber, 0.2 g sugars, 36.4 g protein
Exchanges: 1/2 starch, 5 lean meat, 1/2 fat
Chinese Noodles and Sprouts
1/4 lb. fresh or steamed Chinese noodles
1 cup fresh bean sprouts
3 scallions, sliced (1/2 cup)
2 tsp. sesame oil
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add Chinese noodles and boil 3 minutes. Add the bean sprouts, stir and drain into a colander. Return to sauce pan. Mix in scallions, oil and salt and pepper to taste. Serve with the fish. Serves 2.
Per serving: 56 calories from fat, 6.3 g total fat, 1 g saturated fat, 1.8 g monounsaturated fat, 36 mg cholesterol, 15 mg sodium, 31.9 g carbohydrate, 2.6 g dietary fiber, 3.8 g sugars, 7.3 g protein
Exchanges: 2 starch, 1 fat
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