This Puttanesca Fish Tray Bake captures the bold, salty, and briny essence of a classic Italian pasta dish—minus the carbs and chaos. Anchovies, olives, and capers swirl through a juicy tomato base, with tender roasted potatoes and lightly aniseed fennel that melt in your mouth. Crowned with flaky white fish, it’s a hearty meal all done on a single tray.
Perfect for a weeknight dinner or a cozy weekend spread, this dish is a Mediterranean masterpiece made effortlessly. It’s colorful, nutritious, and incredibly flavorful, with each bite delivering a punch of umami and freshness. Serve with crusty bread to soak up every bit of that irresistible sauce, and you’ve got a plate that satisfies every time.
Full Recipe:
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600g (1.2 lb) baby potatoes, halved or quartered
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1½ tbsp extra virgin olive oil
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½ tsp kosher salt
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¼ tsp black pepper
Puttanesca Sauce:
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1 medium fennel bulb, halved and thinly sliced (fronds reserved)
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200g (1½ cups) cherry tomatoes
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½ cup kalamata olives, pitted
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3 garlic cloves, minced
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3 tbsp baby capers (or regular, roughly chopped)
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3 anchovy fillets, minced (or 1 tsp fish sauce as substitute)
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400g (14oz) canned crushed or diced tomatoes
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½ tsp red pepper flakes (optional)
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1 tsp dried oregano
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¼ tsp kosher salt
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¼ tsp black pepper
Fish:
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4 x 160–180g (6oz) white fish fillets (e.g., barramundi, cod, halibut), skinless
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½ tsp kosher salt
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¼ tsp black pepper
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1½ tbsp extra virgin olive oil
To Finish:
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1 cup fresh basil, roughly chopped (or 2 tbsp parsley)
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Warm crusty bread for serving
Directions:
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Preheat oven to 220°C (425°F).
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Toss baby potatoes with 1½ tbsp olive oil, ½ tsp salt, and ¼ tsp black pepper. Spread on a baking tray and roast for 20 minutes.
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While the potatoes roast, mix all sauce ingredients in a bowl.
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After 20 minutes, add the sauce mixture to the tray with the potatoes. Toss together and return to oven for 10 minutes.
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Pat fish dry and season both sides with salt and pepper.
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Place fish fillets on top of the sauce, drizzle with remaining olive oil, and bake for 15 minutes, or until fish flakes easily.
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Remove from oven, top with basil and fennel fronds, and serve with warm crusty bread.
Prep Time: 15 minutes | Cooking Time: 45 minutes | Total Time: 1 hour
Kcal: 433 kcal per serving | Servings: 4
Why Puttanesca Fish Tray Bake is a Must-Try
The Puttanesca Fish Tray Bake isn’t just another baked fish recipe—it’s a bold reimagination of Mediterranean flavors baked together in one glorious pan. Inspired by the iconic Italian pasta puttanesca, this recipe reinterprets the intense, salty, and umami-rich flavor profile into a wholesome, oven-roasted meal. It’s vibrant, hearty, easy to prepare, and incredibly nourishing. Perfect for busy weeknights or a no-fuss dinner with guests, this dish elevates humble ingredients into something memorable.
What makes this dish stand out is its reliance on pantry staples like olives, capers, anchovies, and canned tomatoes to build deep flavor without requiring long cooking times or multiple pots and pans. Add in firm white fish and roasted baby potatoes, and you’ve got a complete meal with balanced textures and tastes.
The Story Behind Puttanesca Flavors
“Puttanesca” may have a controversial history, but its flavor profile is universally loved. Traditionally made with pasta, the sauce includes tomatoes, garlic, anchovies, olives, capers, and red pepper flakes—delivering savory, spicy, and slightly tangy notes all in one bite. The name roughly translates to “in the style of the prostitutes,” supposedly because it was quick and easy to make, just like the lives of the women who first cooked it up. Whether or not the legend is true, the flavors have certainly stood the test of time.
This tray bake version captures the heart of that flavor, ditching the pasta for a more low-carb, gluten-free option—white fish. Instead of simmering the sauce, everything is baked together, allowing the juices from the fish and tomatoes to meld into a luscious, slightly thick stew that cloaks the vegetables and infuses the fish with character.
Nutritional Benefits and Balance
This recipe is more than just flavorful; it’s also packed with nutritional value. White fish such as barramundi, cod, or snapper are high in protein, low in fat, and rich in essential nutrients like vitamin D, B12, and omega-3 fatty acids. When paired with anti-inflammatory ingredients like tomatoes and garlic, as well as the fiber-rich potatoes and fennel, it turns into a well-rounded, heart-healthy meal.
Anchovies, often overlooked due to their intense taste, are actually an excellent source of calcium, iron, and selenium. They also add a natural umami flavor that replaces the need for excessive salt, making this dish a great option for those trying to reduce sodium intake without sacrificing taste.
Additionally, olives and capers bring in healthy fats and antioxidants, while fennel provides a gentle digestive aid. Combined with the moderate spice from red pepper flakes, every element in this recipe supports better digestion, cardiovascular health, and overall well-being.
Effortless One-Pan Cooking
One of the greatest benefits of this Puttanesca Fish Tray Bake is how easy it is to prepare. Everything happens in a single tray, which means minimal cleanup and maximum flavor. The process is broken into three logical stages: roasting the potatoes, layering in the sauce ingredients, and finally baking the fish on top.
This gradual build-up ensures each component is cooked to perfection. Potatoes become golden and crispy, the sauce thickens and becomes fragrant, and the fish is moist and tender without being overcooked. By the end, what comes out of the oven is not just a meal—it’s a layered medley of textures and flavors.
Even better, the baking tray doubles as a serving platter. Garnish with fresh basil or fennel fronds, bring it to the table, and let your guests help themselves. It’s rustic, charming, and encourages family-style dining.
Versatility for Any Occasion
This dish is endlessly adaptable. Don’t have barramundi? Use cod, halibut, snapper, or even thick salmon fillets. Want it spicier? Increase the chili flakes or drizzle in some hot sauce. Need to stretch it out for more servings? Bulk it up with extra potatoes or serve it over plain rice, couscous, or even spaghetti for a more traditional twist.
It also works wonderfully as meal prep. The flavors deepen as they sit, so leftovers are just as good, if not better, the next day. Simply reheat gently in the oven or microwave, and enjoy.
If you’re entertaining, you can prep the sauce and potatoes ahead of time and just add the fish before baking. That makes it perfect for dinner parties where you want minimal effort but maximum impact.
Serving Suggestions
Though this tray bake is a meal in itself, a few thoughtful additions can elevate the experience. Crusty bread is a must—whether it’s a rustic sourdough or a simple baguette—to soak up every drop of that rich, tomato-based sauce.
A fresh green salad with lemon vinaigrette adds contrast and brightness to balance the salty, savory elements. Alternatively, grilled vegetables, steamed greens, or a glass of chilled white wine (like Pinot Grigio or Vermentino) complement the meal beautifully.
For a complete Mediterranean spread, you could also serve a side of hummus, olives, or marinated artichokes to set the tone.
Tips and Tricks for Best Results
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Use thick white fish fillets: Thin fillets may overcook too quickly. Aim for fillets at least 2.5 cm (1 inch) thick.
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Don’t skip the anchovies: They don’t taste “fishy” once baked—they just add depth. But if you absolutely must, substitute with fish sauce or a touch more salt.
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Layer smartly: Always roast the potatoes first; adding everything at once can leave them undercooked.
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Balance the saltiness: With capers, olives, and anchovies, it’s easy to overdo the salt. Taste as you go or reduce other salty components if needed.
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Garnish generously: Fresh herbs at the end brighten up the dish and add a final flourish.
Conclusion: A New Classic in Your Kitchen
The Puttanesca Fish Tray Bake is everything you want in a modern home-cooked meal—easy, healthy, flavorful, and visually stunning. It marries traditional Mediterranean flavors with modern, streamlined cooking techniques, bringing you a dish that feels both rustic and refined.
Whether you’re new to cooking fish or just bored of the usual pan-fried fillets, this recipe will change your mind. It’s a celebration of bold tastes, wholesome ingredients, and the joy of simple cooking done right.
Perfect for families, couples, and even solo diners who love leftovers, this tray bake deserves a permanent spot in your dinner rotation. Once you try it, you’ll understand why it’s quickly becoming a household favorite among home cooks and food lovers alike.