Fillet with Shallot, Zucchini & Tomato

Fillet with Shallot, Zucchini & Tomato
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.

This dish is filled with color and extra nutrients from the added veggies.

  • Servings
    4 Servings
  • Serving size
    1/4 of recipe
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1/4 of recipe
  • Amount per serving Calories 195

  • Total Fat 4.5g
    • Saturated Fat 0.7g
  • Cholesterol 35mg
  • Sodium 520mg
  • Total Carbohydrate 10g
    • Dietary Fiber 3g
  • Protein 26g


  • thick white fillet of fish (cut into 4 portions (cod, snapper, thick flounder, or thick tilapia))
    1 lbs
  • fine sea salt
    3/4 tsp
  • ground black pepper
    1/4 tsp
  • Extra Virgin Olive Oil
    1 tsp
  • shallots (minced)
  • garlic (minced)
    1 clove
  • small zucchini (4-6 inches long, sliced into 1/4-inch rounds)
  • dry white wine or chicken or fish stock
    3/4 cup
  • very ripe plum tomatoes (chopped)
  • fresh basil (chopped)
    1/2 cup


  1. Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.

  2. Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.

  3. Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.