For some reason "orange glazed tilapia" popped into my head, I didn't even know there was such a thing, but it sounded yummy. So I Googled a recipe. According to CalorieCounters recipe analyzer, this recipe only has 150 calories per serving! It is a bit high in sodium though, but you can find low sodium soy sauce. I have NOT tried this yet, so I'm not sure how good it is. I'll make it in the next day or two and post my review. It sounds yummy and looks easy. I think it'd go great with some wild rice and steamed broccoli....mmmmm.
1 Tbs. light soy sauce
2 Tbs. fresh squeezed orange juice
1 tsp. honey
¾ tsp. grated fresh ginger
½ tsp. rice wine vinegar
½ tsp. sesame oil
2 tilapia filets (4 oz. each)
¼ tsp. salt
¼ tsp. black pepper
1 tsp. olive oil
Combine first six ingredients in small mixing bowl to make glaze. Set aside.
Season tilapia filets with salt and pepper. Heat olive oil in nonstick skillet over medium high heat. Arrange filets in skillet skin side up, brush with glaze, cook 4 to 5 minutes. Turn fish over and brush tops with glaze. Cook 4 to 5 more minutes. Remove fish from pan place in warm oven.
Place remaining glaze in small saucepan over medium high heat and simmer until glaze is warm. Spoon glaze over tilapia and serve.