Fast Fish and Veggie Skillet

Ann Dunaway Teh & Lesley Baradel
Fast Fish and Veggie Skillet
Fast Fish and Veggie Skillet

Fast Fish and Veggie Skillet

0 from 0 votes
Course Seafood
Servings 4 servings
Calories 206 kcal


For the Fish and Veggies

  • 1 lb tilapia filets
  • 1/4 cup Italian vinaigrette dressing, divided, see recipe below
  • 2 tsp extra-virgin olive oil
  • 1 Tbsp sun-dried tomato spread
  • 1 yellow pepper, thinly sliced
  • 1 zucchini, sliced
  • 1 cup grape tomatoes
  • 3 Tbsp fresh basil, chopped (or 1 Tbsp dried basil)

For the Italian Vinaigrette Dressing

  • 6 Tbsp extra-virgin olive oil
  • 2 Tbsp white wine vinegar
  • 2 Tbsp chopped fresh parsley
  • 1 Tbsp fresh lemon juice
  • 1 tsp minced garlic
  • 1 tsp dried basil, crumbled
  • 1/4 tsp crushed red pepper
  • Pinch of dried oregano
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper


For the dressing

  • Mix all ingredients in a small bowl and whisk to blend.

For the Fish and Veggies

  • Rub the fish all over with 2 tablespoons of the dressing.
  • Heat the olive oil in a large non-stick skillet over medium heat. Add the fish and cook for 3 to 4 minutes on each side, or until fish flakes easily with a fork. Remove fish from pan and set aside, keeping it warm.
  • Add remaining 2 tablespoons of dressing, sun-dried tomato spread, peppers, zucchini and tomatoes to the pan. Cook for about 5 minutes, stirring occasionally. Sprinkle with basil and serve the veggie mixture on top of the fish.


Make Ahead: The dressing can be made a day ahead. Just cover and refrigerate.
Simplify It: Buy your favorite Italian dressing and use instead of the homemade dressing.


Calories: 206kcalCarbohydrates: 8gProtein: 22gFat: 10gSaturated Fat: 2gCholesterol: 48mgSodium: 211mgFiber: 1gSugar: 4g
Tried this recipe?Let us know how it was!

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Ann Dunaway Teh & Lesley Baradel

Ann Dunaway Teh & Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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