Quick Italian Fish Meal

Quick Italian Fish Meal is a quick 30 minute recipe for a delicious and healthy meal. Fish filets with zucchini, tomatoes and bell peppers are all seasoned and sauteed in a skillet. This is also a healthy, low calories, low fat, low cholesterol, low sodium, low carbohydrates, low sugars, heart-healthy, diabetic-friendly and Weight Watchers (4 SmartPoints), (4 PointsPlus) recipe. Makes: (4) servings. Quick Italian Fish meal will be loved by all of your family, friends and guests.

Prep Time: 15 Minutes.quick-italian-fish-meal
Cooking Time: 15 Minutes.
Total Time: 30 Minutes.


4 Tilapia filets (1 lb. total)
1/4 cup Vinaigrette and olive oil
salad dressing, divided

1 tbsp pesto
1 yellow bell pepper, chopped
1 zucchini, cut lengthwise,
then crosswise into slices

1 cup grape tomatoes
3 tbsp thinly sliced fresh basil
Grated Parmesan Cheese, optional


1. Brush fish with 2 Tbsp. of the dressing; cook in skillet over medium heat 3 to 4 minutes on each side or until fish flakes easily with fork. Transfer to a plate; cover to keep warm.

2. Add remaining dressing, pesto, vegetables and tomatoes to skillet; cook 5 minutes or until heated through, stirring frequently. Spoon over fish.

3. Top with the basil.
(Optional): Sprinkle with Parmesan cheese before serving if desired.

YIELD: 4 Servings.
Serving Size: 1/4 of recipe.

Weight Watchers (4 SmartPoints), (4 PointsPlus)
Carb Choices: 1/2

Diet Exchange:
1 Vegetable + 3 Meat(L) + 1/2 Fat

Calories: 180, Total Fat: 6g, Saturated Fat: 1.5g, Cholesterol: 50mg, Sodium: 290mg, Sugars: 4g, Carbohydrates: 7g, Fiber: 2g, Protein: 25g

Original recipe and image from: Kraft Foods. http://www.kraftrecipes.com/recipes/fast-fish-skillet-125444.aspx

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.


It's only fair to share...Pin on PinterestShare on YummlyShare on FacebookTweet about this on TwitterShare on Google+Share on StumbleUponEmail this to someoneShare on TumblrShare on RedditDigg thisPrint this page