A shelf of one becomes dinner with what's already in your kitchen. The tilapia and sweet chili sauce are the only items needed; the fish cooks in ten minutes, and the sauce glazes it at the end for a bright, spiced finish.

Serves 2. 20 minutes, 15 at the stove.

About 380 calories a serving, 47 g protein, 6 g carbohydrate, 19 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

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1. Slice one small onion into thin wedges and mince 2 cloves garlic. Heat 2 tablespoons oil in a large skillet over medium-high heat until the oil shimmers. Pat 2 tilapia fillets dry with paper towels, season both sides with salt and pepper, and lay them flat in the pan.
2. Sear the tilapia for three to four minutes on the first side without moving them, until the skin is golden and crisp. Flip each fillet and cook for another two to three minutes on the second side until opaque throughout and flaking slightly at the thickest part.7 min
3. Push the tilapia to the sides of the pan and add the onion slices and garlic to the center. Toss them in the residual oil for one minute until fragrant, stirring often while the fish finishes cooking.
4. Pour three-quarters cup of the tilapia sweet chili sauce over and around the fish and vegetables, tilting the pan to coat everything. Bring the sauce to a simmer for two minutes, spooning it over the fillets so they glaze and the sauce thickens slightly.2 min
5. Taste the sauce and add a pinch more salt if needed. Transfer each fillet and its vegetables to a warm plate and spoon the remaining sauce over the top.

Note Swap the onion for thinly sliced bell pepper if you have it on hand. Leftovers keep in the refrigerator for two days and are good at room temperature or reheated gently. Serve with jasmine rice or over noodles to catch all the sauce, or alongside a green salad.