Tilapia Printemps

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Main Ingredient: Seafood
Menu Part: Entree
Cuisine Type: American
Serves: 1 serving

Tilapia Printemps tops the list of healthy foods at the University of Montana.  Adapted from a previous menu item, the new version replaces the original cream sauce with zucchini, carrots, red bell peppers, fresh parsley and a little unsalted butter. The dish has only 131calories per serving.


1 3.7 oz. tilapia fillet
1 oz. julienned zucchini
1 oz. julienned carrot
1 oz. julienned red bell pepper
1⅛ tsp. chopped parsley
1⅝ tsp. unsalted butter, chopped into small cubes
Kosher salt, to taste
Black pepper to taste 


1. Combine julienned vegetables and parsley and lay evenly in bottom of 2-in. frying pan.

2. Place the butter cubes evenly over vegetables. Season with salt and pepper.

3. Place the tilapia fillet on top of the vegetables. Season with salt and pepper.

4. Steam for 8 minutes or until an internal temperature of 140°F has been reached.

Recipe by  University of Montana, Missoula, Mont.