With Canvas Data, you could create a report for external tool assignments & external tool module links. You can download the files from the Canvas Data Portal link in the account admin tab. The files you need are assignment_dim, course_dim, external_tool_activation_dim, and module_item_dim (account_dim and enrollment_term_dim are often also helpful to aggregate by sub-account or term). Once you get these files and expand them, you could import them as sheets in Excel.
For assignment_dim, you can use the values in the external_tool_id column for VLOOKUP on the external_tool_activation_dim table finding in the id column and returning from the name column.
For module_item_dim, you can use the same approach by filtering down to the ContextExternalTool type of items and looking up the url values.
I hope this makes sense. Your note about coding skills made me think giving SQL queries would be less helpful than recommending Excel techniques. Good luck!