Puttanesca Fish Tray Bake
Description
This Puttanesca Fish Tray Bake takes all the punchy flavors of classic Italian puttanesca—tomatoes, olives, capers, garlic, and chili—and pairs them with tender baked fish. Everything cooks together on one tray, making it a weeknight hero that feels fancy but takes very little effort. Salty, saucy, and vibrant, it’s perfect with crusty bread or a scoop of pasta or rice.
Time Breakdown
Prep time: 10 minutes
Cook time: 20–25 minutes
Total time: 30–35 minutes
Ingredients (Serves 4)
4 fish fillets (cod, haddock, hake, sea bass, or snapper – about 150 g each)
2 cups cherry tomatoes (or 1 × 400 g can crushed tomatoes)
3 cloves garlic, thinly sliced
½ cup black olives, pitted (Kalamata preferred)
2 tbsp capers, drained
2 tbsp olive oil
½–1 tsp red chili flakes (to taste)
1 tsp dried oregano
Salt and freshly ground black pepper, to taste
Zest of 1 lemon (optional but lovely)
Fresh parsley or basil, chopped (for garnish)
Instructions
Preheat the oven
Preheat your oven to 200°C (400°F). Line a large baking tray with parchment paper or lightly oil it.
Make the puttanesca base
Spread the cherry tomatoes (or crushed tomatoes) over the tray. Scatter over the garlic, olives, capers, chili flakes, and oregano. Drizzle with olive oil and season lightly with salt and pepper.
Roast the sauce
Place the tray in the oven and roast for 10–12 minutes, until the tomatoes soften and release their juices.
Add the fish
Nestle the fish fillets into the sauce. Spoon some of the tomato mixture over the top of each fillet. Add lemon zest if using.
Bake until flaky
Return to the oven and bake for 10–13 minutes, depending on the thickness of the fish, until opaque and flaky.
Finish and serve
Taste the sauce and adjust seasoning if needed. Garnish with fresh parsley or basil and serve hot.
Serving Suggestions
With crusty bread to soak up the sauce
Over spaghetti or linguine
With steamed rice, couscous, or creamy mashed potatoes
Alongside a simple green salad
Questions & Answers
Q: What type of fish works best?
A: Firm white fish like cod, haddock, hake, snapper, or sea bass works perfectly. Salmon also works if you like a richer result.
Q: Can I use frozen fish?
A: Yes—just thaw it completely and pat it dry before baking to avoid excess liquid.
Q: Is this dish spicy?
A: It has a gentle heat. Reduce or skip the chili flakes if you prefer it mild.
Q: Can I make this ahead of time?
A: You can prep the sauce ahead and refrigerate it, but bake the fish fresh for the best texture.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or on the stovetop.
Q: Is this recipe healthy?
A: Yes—it’s high in protein, rich in omega-3s, and naturally low in carbs.