Description of this recipe:
This Puttanesca Fish Tray Bake is a vibrant and flavorful one-pan meal that’s perfect for a weeknight dinner or a relaxed weekend gathering. It combines tender fish fillets with a zesty and aromatic puttanesca sauce, roasted potatoes, and fresh herbs. The result is a Mediterranean-inspired dish that’s both satisfying and easy to prepare. The beauty of this recipe lies in its simplicity: everything cooks together in one tray, minimizing cleanup and maximizing flavor. The robust puttanesca sauce, with its combination of tomatoes, olives, capers, anchovies, and garlic, infuses the fish and potatoes with a delectable savory depth.
Why you will love this recipe:
You’ll fall in love with this recipe for several reasons. Firstly, it’s incredibly easy to make, requiring minimal hands-on time. Simply toss the potatoes with oil and seasoning, mix the puttanesca sauce, and layer everything in a baking tray. The oven does the rest of the work, leaving you free to focus on other things. Secondly, the flavors are bold and exciting. The puttanesca sauce is a symphony of salty, tangy, and savory notes that perfectly complements the mildness of the fish. Thirdly, it’s a complete meal in one pan, providing a good balance of protein, carbohydrates, and healthy fats. This makes it a nutritious and satisfying option for the whole family. Finally, it’s endlessly customizable. You can easily swap out the fish for other types, add different vegetables to the sauce, or adjust the level of spiciness to suit your preferences.
Ingredients:
Cups
Metric
Roasted potatoes:
▢600g/1.2 lb baby potatoes , smaller ones up to 3.5cm/1.5″ halved, larger ones quartered (Note 1)
▢1 1/2 tbsp extra virgin olive oil
▢1/2 tsp cooking salt / kosher salt
▢1/4 tsp black pepper
Puttanesca sauce:
▢1 medium fennel , fronds reserved for garnish, halved, cut into 0.5cm / 0.2″ half moon shapes (Note 2)
▢1 1/2 cups (200g) cherry or grape tomatoes (1 punnet)
▢1/2 cup pitted kalamata olives
▢3 garlic cloves , finely minced (can use garlic crusher)
▢3 tbsp baby capers (or regular, roughly chopped)
▢3 anchovy fillets , finely minced – can reduce to 1 (Note 3)
▢400g/ 14oz canned tomato , crushed or diced
▢1/2 tsp chilli flakes (red pepper flakes), mild spiciness, can reduce or omit
▢1 tsp dried oregano
▢1/4 tsp cooking salt / kosher salt
▢1/4 tsp black pepper
Fish:
▢4 x 160 – 180g / 6oz barramundi fillets , skinless, or other firm fish fillets about 2.5/3cm/1″ thick (Note 4)
▢1/2 tsp cooking salt / kosher salt
▢1/4 tsp black pepper
▢1 1/2 tbsp extra virgin olive oil
Finishing / serving:
▢1 loosely packed cup basil leaves , roughly chopped (recommended but can live without or sub with 2 tbsp roughly chopped parsley)
▢Warm crusty bread , for mopping
Preparation:
Step 1: Preheat your oven to 220°C/390°F (200°C fan-forced). Ensuring the oven is properly preheated is crucial for even cooking and optimal results.
Step 2: Prepare the potatoes. In a large mixing bowl, toss the baby potatoes with 1 1/2 tablespoons of extra virgin olive oil, 1/2 teaspoon of cooking salt (or kosher salt), and 1/4 teaspoon of black pepper. Make sure the potatoes are evenly coated with the oil and seasonings. This will help them roast properly and develop a nice golden-brown color.
Step 3: Spread the potatoes on a baking tray with a rim at least 2cm/0.8″ high (or a 23x33cm / 9×13″ pan). Using a rimmed baking tray is important to prevent any juices from the sauce from spilling over during cooking. Roast the potatoes in the preheated oven for 20 minutes. This initial roasting step will give the potatoes a head start and ensure they are tender and slightly crispy by the end of the cooking process.
Step 4: While the potatoes are roasting, prepare the puttanesca sauce. In the same large mixing bowl you used for the potatoes (no need to clean it), combine the fennel, cherry or grape tomatoes, kalamata olives, minced garlic, baby capers, minced anchovy fillets, crushed or diced canned tomatoes, chilli flakes (if using), dried oregano, 1/4 teaspoon of cooking salt (or kosher salt), and 1/4 teaspoon of black pepper. Mix all the ingredients together thoroughly. The anchovies will dissolve into the sauce as it cooks, adding a rich umami flavor.
Step 5: After the potatoes have roasted for 20 minutes, remove the baking tray from the oven. Add the puttanesca sauce to the tray, tossing it with the potatoes to ensure everything is evenly coated. Return the tray to the oven and roast for another 10 minutes. This allows the sauce to meld with the potatoes and the flavors to deepen.
Step 6: Season the fish. While the potatoes and sauce are roasting for the second time, pat the barramundi fillets (or other firm fish fillets) dry with paper towels. Sprinkle each side of the fish with 1/2 teaspoon of cooking salt (or kosher salt) and 1/4 teaspoon of black pepper. Patting the fish dry helps it to sear slightly in the oven, enhancing its flavor and texture.
Step 7: After the potatoes and sauce have roasted for 10 minutes, remove the baking tray from the oven once again. Place the seasoned fish fillets on top of the puttanesca sauce, spacing them evenly apart. Drizzle the fish and the entire tray with 1 1/2 tablespoons of extra virgin olive oil. This will help the fish to cook evenly and keep it moist.
Step 8: Return the baking tray to the oven and bake for 15 minutes, or until the fish is just cooked through. The fish should be opaque and flake easily when tested with a fork. Be careful not to overcook the fish, as it will become dry and rubbery. Cooking times may vary depending on the thickness of the fish fillets, so check them periodically.
Step 9: Once the fish is cooked, remove the baking tray from the oven. Drizzle the entire dish with a bit more extra virgin olive oil, if desired. Scatter the chopped basil leaves and reserved fennel fronds over the top for a burst of fresh flavor and aroma.
Step 10: Serve the Puttanesca Fish Tray Bake immediately. It’s delicious served with warm, crusty bread for mopping up the flavorful sauce.
COOKING Rating:
Easy
Serving Suggestions:
- Serve the Puttanesca Fish Tray Bake with a side of warm, crusty bread for soaking up the delicious sauce.
- A simple green salad with a light vinaigrette dressing would be a refreshing accompaniment.
- For a more substantial meal, serve with a side of quinoa or couscous.
- A glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs well with the flavors of the dish.
Tips:
- Use good-quality canned tomatoes for the best flavor in the puttanesca sauce.
- Don’t be afraid to adjust the amount of chilli flakes to suit your spice preference.
- If you don’t have fresh basil, you can substitute it with 2 tablespoons of roughly chopped parsley.
- To prevent the fish from sticking to the baking tray, you can line it with parchment paper.
- If you’re short on time, you can use pre-cooked potatoes. Just add them to the baking tray with the puttanesca sauce for the last 15 minutes of cooking.
Prep Time:
20 minutes
Cook Time:
45 minutes
Total Time:
65 minutes
Nutritional Information:
(per serving, approximate)
Calories:
450
Protein:
35g
Sodium:
800mg
Conclusion:
The Puttanesca Fish Tray Bake is a culinary triumph, blending ease of preparation with an explosion of Mediterranean flavors. This recipe is a testament to the fact that delicious and healthy meals don’t have to be complicated or time-consuming. With minimal effort, you can create a dish that’s both satisfying and visually appealing. The combination of tender fish, zesty puttanesca sauce, and perfectly roasted potatoes is a surefire crowd-pleaser, making it an ideal choice for family dinners, casual gatherings, or even a special occasion. So, gather your ingredients, preheat your oven, and get ready to embark on a flavorful journey that will leave you craving for more. This recipe is not just about cooking; it’s about creating a memorable dining experience that celebrates the vibrant and wholesome ingredients of the Mediterranean.
Questions and Answers:
Q1: Can I use a different type of fish in this recipe?
A: Absolutely! While the recipe calls for barramundi, you can easily substitute it with other firm white fish fillets such as cod, haddock, snapper, or sea bass. Just be sure to adjust the cooking time accordingly, as different types of fish may cook at different rates.
Q2: I’m not a fan of anchovies. Can I leave them out of the puttanesca sauce?
A: While anchovies are a key ingredient in traditional puttanesca sauce, you can certainly reduce the amount or omit them altogether if you prefer. However, keep in mind that anchovies add a unique umami flavor that enhances the overall taste of the sauce. If you choose to leave them out, you may want to add a pinch of salt or a dash of soy sauce to compensate for the missing umami.
Q3: Can I make this recipe ahead of time?
A: While this dish is best served immediately after cooking, you can certainly prepare the puttanesca sauce ahead of time. Simply store it in an airtight container in the refrigerator for up to 3 days. When you’re ready to cook the fish, roast the potatoes as directed, then add the prepared sauce and fish to the tray and bake as instructed.
Q4: I don’t have fennel. Is there a substitute I can use?
A: If you don’t have fennel, you can substitute it with celery or onion. These vegetables will provide a similar crunch and mild flavor to the sauce.
Q5: Can I add other vegetables to this tray bake?
A: Definitely! Feel free to add other vegetables to the tray bake, such as bell peppers, zucchini, eggplant, or mushrooms. Just be sure to cut them into bite-sized pieces and add them to the tray along with the tomatoes and olives.
