Puttanesca Fish Tray Bake Recipe

Introduction

Puttanesca Fish Tray Bake is a vibrant and flavorful dish combining tender fish fillets with a zesty tomato sauce loaded with olives and capers. It’s a simple, one-pan meal perfect for a quick weeknight dinner that doesn’t compromise on taste.

Ingredients

• 4 fish fillets (such as cod or hake)
• 400g canned chopped tomatoes
• 100g pitted black olives, roughly chopped
• 2 tablespoons capers, drained
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (optional, for garnish)

Instructions

1. Step 1: Preheat your oven to 200°C (400°F). In a bowl, mix the chopped tomatoes, olives, capers, garlic, olive oil, salt, and pepper to create the puttanesca sauce.
2. Step 2: Place the fish fillets in a baking dish and pour the tomato sauce evenly over the top.
3. Step 3: Bake in the preheated oven for 15–20 minutes or until the fish is cooked through and flakes easily with a fork.
4. Step 4: Garnish with chopped fresh parsley before serving, if desired. Serve with crusty bread or steamed rice.

Tips & Variations

• Use firm white fish like cod or hake for the best texture in baking.
• For a spicy kick, add a pinch of red chili flakes to the sauce.
• Swap black olives for green olives if preferred for a different flavor profile.
• Include sliced anchovies in the sauce for a traditional salty depth.

Storage

Store leftover puttanesca fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid drying out the fish.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen fish fillets for this recipe?

Yes, frozen fish fillets work well. Thaw them completely before baking to ensure even cooking.

What can I serve with puttanesca fish tray bake?

This dish pairs nicely with crusty bread, steamed rice, or a simple green salad to balance the rich flavors.

Puttanesca Fish Tray Bake Recipe

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Puttanesca Fish Tray Bake is a vibrant, Mediterranean-inspired dish featuring tender fish fillets baked in a robust sauce of tomatoes, olives, and capers. This easy-to-make, flavorful tray bake combines the briny punch of capers and olives with the sweetness of tomatoes, delivering a healthy, satisfying meal perfect for weeknight dinners.

• Author: Maya
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

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Fish and Sauce

• 4 fish fillets (such as cod, haddock, or sea bass), about 6 oz each
• 2 cups cherry tomatoes or coarsely chopped plum tomatoes
• 1/2 cup pitted black olives, halved
• 2 tablespoons capers, drained
• 3 cloves garlic, minced
• 1/4 cup extra virgin olive oil
• 1 teaspoon dried oregano
• 1/4 teaspoon red chili flakes (optional)
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C) to ensure an even cooking temperature for the tray bake.
2. Prepare the Sauce: In a bowl, combine the tomatoes, olives, capers, minced garlic, olive oil, oregano, red chili flakes, salt, and pepper. Mix well to create the puttanesca sauce.
3. Arrange the Fish: Place the fish fillets in a single layer on a baking tray or ovenproof dish. Spoon the prepared puttanesca sauce evenly over and around the fish to ensure it absorbs the flavors while baking.
4. Bake: Bake in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork and is cooked through.
5. Garnish and Serve: Remove from the oven, sprinkle with fresh chopped parsley, and serve immediately with crusty bread or a side salad.

Notes

• Choose firm, white fish fillets for best texture and ease of baking.
• Adjust chili flakes according to your heat preference or omit for a milder dish.
• This dish pairs beautifully with crusty bread, rice, or roasted vegetables.
• Leftovers can be stored in the refrigerator for up to 2 days and reheated gently.

Keywords: Puttanesca fish, tray bake, baked fish, Mediterranean fish recipe, olives, capers, healthy fish dish