Italian Fish Fillets Recipe

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"My husband and I resolved to eat healthier, so I was pleased to find this quick recipe for fish fillets. I tried it with cod and added a few twists of my own," says Mindy Holliday from her home in Westfield, Indiana. "Italian salad dressing, diced tomatoes and green pepper give the fish delicious flavor. We can't get enough of it!"
TOTAL TIME: Prep: 5 min. Cook: 20 min.
MAKES:4 servings
TOTAL TIME: Prep: 5 min. Cook: 20 min.
MAKES: 4 servings


  • 1 medium green or sweet yellow pepper, julienned
  • 1 small onion, julienned
  • 1/2 cup fat-free Italian salad dressing
  • 1/2 teaspoon Italian seasoning
  • 2 cans (14-1/2 ounces each) diced tomatoes
  • 1-1/2 pounds cod fillets

Nutritional Facts

6 ounce-weight: 216 calories, 2g fat (0 saturated fat), 74mg cholesterol, 784mg sodium, 17g carbohydrate (0 sugars, 4g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 3 vegetable.


  1. In a large nonstick skillet, cook the green pepper, onion, salad dressing and Italian seasoning for 5 minutes or until vegetables are tender. Stir in tomatoes; add fillets. Bring to a boil.
  2. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Serve with a slotted spoon. Yield: 4 servings.
Originally published as Italian Fish Fillets in Light & Tasty December/January 2003, p21

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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delowenstein User ID: 3766053 249977
Reviewed Jul. 1, 2016

"I prepared this recipe and it was very tasty! I know I also could use flounder and tilapia

fillets in a pinch if cod fillets are not available! delowenstein"

sheriann User ID: 45644 120076
Reviewed Jan. 17, 2010

"It is full of vegetable with the fish! Very easy to make almost a full meal! My husband loves it."

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