Puttanesca Fish Traybake
This colourful dish combines tender white fish with a bold Italian-inspired sauce of tomatoes, olives, garlic and capers. It's an easy way to bring plenty of flavour to mild fish, with everything coming together in one baking dish.
Servings: 4 · Prep: 15 minutes · Cook: 25–30 minutes
Ingredients
4 firm white fish fillets, approximately 150–175 g each
2 tbsp extra-virgin olive oil
1 small red onion, finely sliced
3 garlic cloves, minced
1 pint cherry tomatoes, halved
1 can diced tomatoes, approximately 400 g
½ cup pitted Kalamata olives, halved
2 tbsp capers, drained
1 tsp dried oregano
½ tsp chilli flakes, optional
½ tsp freshly ground black pepper
Salt, to taste
2 tbsp fresh parsley or basil, chopped
1 lemon, cut into wedges
Method
1. Preheat the oven to 400°F / 200°C.
2. In a large ovenproof baking dish, combine the olive oil, red onion, garlic, cherry tomatoes, diced tomatoes, olives, capers, oregano, chilli flakes and black pepper.
3. Stir everything together and bake for approximately 15 minutes, until the tomatoes begin to soften and the sauce is bubbling.
4. Remove the dish from the oven and stir the sauce. Taste before adding salt, as the olives and capers are already salty.
5. Nestle the fish fillets into the tomato mixture, spooning a little sauce over each piece.
6. Return the dish to the oven and bake for another 10–15 minutes, depending on the thickness of the fish, until it is opaque, flakes easily, and reaches an internal temperature of 145°F / 63°C.
7. Remove from the oven and scatter with fresh parsley or basil.
8. Serve immediately with lemon wedges and plenty of the tomato and olive sauce.
Why We Love This Recipe
Puttanesca is known for its punchy combination of tomatoes, olives, garlic, and capers. These ingredients add depth and richness to mild white fish, making this an especially good recipe for anyone looking to expand their seafood repertoire.
Notes:
- Add sliced roasted red peppers, artichoke hearts or a handful of baby spinach to the tomato mixture. For extra flavour, include a couple of finely chopped anchovy fillets in the sauce.
- Barramundi, cod, snapper, haddock or halibut all work well. Choose firm fillets that can hold their shape in the sauce.
- Serve over brown rice, quinoa or pasta, or alongside roasted potatoes. White beans or chickpeas also make a lovely addition to the tomato sauce.
- Prepare the tomato sauce ahead of time and refrigerate it until needed. Add the fish just before baking for the best texture. Refrigerate cooked leftovers promptly and enjoy within 3–4 days.
Fish School Tip: Frozen white fish can be a convenient and economical choice. Thaw it overnight in the refrigerator and pat it dry before cooking to prevent excess water from diluting the sauce.
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