Baked fish dinners will be so uninteresting. Not this one! Assume – spaghetti puttanesca flavours within the type of a one pan fish dinner. It’s a Puttanesca fish tray bake! Good for you, straightforward to make, fabulously scrumptious.
No extra uninteresting baked fish dinners!
This can be a dinner impressed by pasta puttanesca – minus the spaghetti, a number of pots and range splatter. The sauce has all of the logos – tomato, olives, capers, even anchovies (!) – nevertheless it’s baked on one tray with fish, potatoes to fill it out and fennel for a grown up contact.
It’s a whole meal, vibrant, good for you, vibrant, and something however boring. I throw this final line in as a result of I spent my twenties satisfied fish couldn’t be tasty except it had been seared or fried. This recipe would’ve modified my thoughts!
Components you want for this tray bake dinner
Right here’s what you have to make this Puttanesca fish tray bake.
White fish fillets
I exploit barramundi on this recipe. The meaty and juicy flesh makes it splendid for the assertive Mediterranean flavour of the puttanesca-ish sauce, and the fillets are thick sufficient to make them appropriate for cooking within the oven.
However any agency, white fish fillets about 2.5 – 3 cm/1″ thick will work a deal with right here. See under for a listing.
Appropriate fish for this recipe FAQ
This recipe is appropriate for many fish fillets round 2.5cm/1″ thick. We’d like it that thick so it doesn’t cook dinner by too rapidly earlier than the glaze has an opportunity to caramelise (~18 minutes).
Fillets this thick will typically come off a bigger fish. Listed below are some solutions:
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Cod (any)
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Emperor
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Grouper
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Gummy shark
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Hake
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Halibut
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Hoki
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Jewfish (mulloway)
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Ling
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Monkfish
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Ocean trout
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Pollock (aka coley)
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Salmon
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Snapper (if a big fish)
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Striped bass (not all bass is appropriate)
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Tilapia – the thick half (scale back oven cook dinner time to 12 minutes)
Bear in mind, the form of fish implies that you get thick cuts from the principle physique in addition to skinny cuts from in direction of the tail. Go for the thicker cuts!
Both is ok, it actually received’t have an effect on the bake time. However the pores and skin received’t be crispy. If this can be a turn-off for you, simply eat the flesh and go away the pores and skin.
I like to recommend avoiding:
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Fish that dry out simply when cooked – Like swordfish, tuna, bonito, kingfish, marlin, mahi mahi, mackerel. Except you’re extraordinarily cautious they’ll change into dry inside so are very liable to overcooking within the oven. I really feel these fish are (principally) higher in uncooked/uncommon kind equivalent to Ceviche, Poke Bowls, Tartare, Tuna Steak;
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Oily, “fishy” fish – Like mullet and sardines.
Fish like flounder, sole, plaice, whiting, bream, dory, basa, hoki, flathead, deep sea perch (Orange Roughy). As a result of these fillets are thinner, longer and/or narrower than barramundi and related fillets, they are going to cook dinner quicker. So go away the tray with the puttanesca sauce and potato on it within the oven for an additional 5 minutes earlier than including the fish, and verify the fish for doneness on the 10 minute mark.
Completely positive! Although it should be thawed first – don’t attempt to bake from frozen, the surface will overcook earlier than the within cooks. Frozen fish will get fairly watery when it thaws so remember to pat it dry very effectively, then proceed with the recipe.
for the Puttanesca SAUCE
Right here’s what you want for the puttanesca-ish half – a lot of the elements utilized in puttanesca plus potatoes to bulk it out and fennel for flavour and a contact of grown-up sweetness (it’s actually good, urge you to not skip it!).
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Anchovies – Addressing this proper up entrance as a result of I do know it’s a divisive ingredient! However they actually do add savouriness, and it’s a key ingredient in Puttanesca. Consider it as the higher salt. However, in the event you’re very anti-anchovies, you possibly can both scale back to 1 anchovy or substitute with 1 teaspoon fish sauce or 1/4 tsp additional cooking salt / kosher salt.
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Fennel – I’ve mentioned it earlier than and I’ll say it once more, it’s such an under-utilised vegetable! It has delicate aniseed flavour which provides freshness and curiosity to dishes, it’s economical a lot of the yr spherical and straightforward to chop. It deserves far more love in on a regular basis cooking!
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Child capers and kalamata olives – Pretty briny pops that add tang and salt into the sauce because it bakes. I exploit child capers as a result of they’re smaller – if utilizing common capers, simply give them a tough chop. And I want kalamata over common black olives as they’re softer and have higher flavour.
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Child potatoes – Or common potatoes, peeled, and reduce. Any sort of potato is ok right here.
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Canned tomato – That is the first ingredient that creates the sauce for this dish.
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Cherry or grape tomatoes – These add pops of juicy bursts within the sauce. They cook dinner by sufficient so they’re delicate however are nonetheless holding collectively after they come out of the oven.
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Garlic – In fact it’s in. 3 large cloves!
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Oregano – For background flavour with out competing with all the opposite flavours.
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Chilli flakes – Additionally known as purple pepper flakes, the recipe requires 1/2 teaspoon which is barely sufficient for a light degree of spiciness. Be at liberty to omit – or add extra! You may also add your favorite chilli sauce when consuming, if you would like extra warmth.
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Basil (non-obligatory!) – Sure, in the event you’ve bought a basil bush in your yard, it’s a nice end for this dish. However don’t let the absence of basil maintain you again from making this! Glorious substitutes – parsley (any type), chives (only a gentle sprinkle).
The way to make Puttanesca fish tray bake dinner
I do know most straightforward tray bake dinners name for every thing to enter the oven directly, however this one is a 3-stage bake: potatoes first, then the puttanesca sauce, and at last the fish (we don’t need to overcook it!). It really flows properly – you leisurely prep the following element whereas the final one bakes, and have time to place your ft up with a glass of wine in between.
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Potatoes first – Toss the potatoes with oil, salt and pepper. Then pop within the oven to provide them a 20 minute head begin.
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Puttanesca sauce (stew?) subsequent – Combine up the puttanesca sauce elements (the canned tomato, veg, dried oregano, olives, capers and anchovies). Then add it to the tray and bake for an additional 10 minutes. Word: the combination doesn’t look very saucy however as soon as baked and mixed with the juices from the fish, you’ll have loads of sauce.
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High with fish – Then put the fish on high, drizzle every thing with olive oil and bake for an additional quarter-hour or till the fish flakes simply.
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Serve – Sprinkle with basil (if utilizing) and the reserved fennel fronds. And that’s it – dinner’s up!
Issues of serving
I all the time really feel like thick semi-stewy kind of dishes like this are crying out for crusty bread that you may stuff, and use for dunking and mopping, or crispy crostini for scooping and piling. Although really, the potato on this dish fills it out so even with out bread, the portion servings are respectable. Let’s say with out bread it’s a wise serving dimension. With bread, it’s a beneficiant serving dimension.
You might additionally improve the quantity of potato on this to fill it out extra and serve with out bread. Or serve it over one other starchy automobile of selection – pasta, couscous (plain – no nuts, herbs, fruit or lemon), or rice (plain, or attempt garlic rice!).
So many prospects…..share your ideas! – Nagi x
Watch how one can make it
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Puttanesca Fish Tray Bake
Prep: 15 minutes
Cook dinner: 45 minutes
Whole: 1 hour
Mains
Western
Servings4
Faucet or hover to scale
Stop display from sleeping
Directions
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Preheat oven to 220°C/390°F (200°C fan-forced).
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Roast potatoes: In a big mixing bowl, toss the potatoes with the oil, salt and pepper. Unfold on a baking tray with a rim not less than 2cm/0.8″ excessive (or 23x33cm / 9×13″ pan). Roast for 20 minutes.
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Puttanesca sauce: In the meantime, combine all of the sauce elements collectively (use the potato bowl, no want to scrub). Add to the tray, toss with the potatoes, return to the oven for 10 minutes.
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Season fish: Pat the fish dry with paper towels. Sprinkle either side with the salt and pepper.
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Bake fish: Place fish on high of puttanesca sauce. Drizzle throughout with the 1 1/2 tablespoons of oil. Bake quarter-hour or till fish is simply cooked by (it ought to flake simply).
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Serve: Take away from the oven. Drizzle with a bit extra olive oil, scatter with basil and reserved fennel fronds. Serve with heat, crusty bread!
Recipe Notes:
2. Minimize fennel – Minimize off the stalks and fronds (save the dill-like positive fronds for garnish). Slice a skinny piece off the bottom if it’s browned. Slice the fennel bulb in half vertically, then reduce every half into 0.5cm / 0.2″ skinny half-moon shapes.
3. Anchovies – Secret ingredient! I do know anchovies are divisive. However they actually do add savouriness. Consider it as the higher salt! 3 anchovies = faintly style, 1 anchovy = can’t style. However, in the event you’re very anti anchovies, substitute with 1 teaspoon fish sauce or 1/4 tsp heaped additional cooking/kosher salt.
4. Fish fillets
- Appropriate for this recipe – any agency white fish fillets which are ~2.5cm/1″ thick together with: cod (any), emperor (grouper), gummy shark, hake, halibut, jewfish (mulloway), ling, monkfish (massive), ocean trout, pollock (aka coley), salmon, snapper, stripe bass, tilapia – the thick half.
- Frozen fish – Thaw and pat off extra water effectively, then proceed with recipe.
- Small skinny fish fillets (bream, dory) and lengthy slender fish (flathead) – cooks quicker, see Components part in put up for recipe adjustment.
- Keep away from: lean fish (swordfish, tuna, kingfish, mahi mahi) – dangerous to cook dinner effectively within the oven, oily fish (mackerel, sardines).
Leftovers will maintain for 3 days within the fridge. Not appropriate for freezing.
Diet per serving, excluding bread.
Diet Info:
Energy: 433cal (22%)Carbohydrates: 42g (14%)Protein: 36g (72%)Fats: 15g (23%)Saturated Fats: 2g (13%)Polyunsaturated Fats: 2gMonounsaturated Fats: 10gLdl cholesterol: 71mg (24%)Sodium: 1426mg (62%)Potassium: 1976mg (56%)Fiber: 8g (33%)Sugar: 9g (10%)Vitamin A: 772IU (15%)Vitamin C: 60mg (73%)Calcium: 135mg (14%)Iron: 4mg (22%)
A few of my favorite fish dinner recipes
Scorching Ginger Fish makes a frequent look round right here – it’s so fast and straightforward!
Lifetime of Dozer
Look who starred on Higher Properties & Gardens final Friday! 🥰
As his private assistant, I used to be caught on digital camera a couple of times too, together with Mama RecipeTin and our very personal JB. Onerous to say who stole the present – Mama RecipeTin by declaring herself the winner within the gyoza wrapping competitors and that “all people else comes final” (I imply, who says that to a well-known individual like Johanna Griggs??! 🤦🏻♀️)……..
……or JB for his show-off appetiser he made particularly for the host Johanna Griggs – a crispy kataifi wrapped scampi (langoustine) with a yuzu beurre blanc, inexperienced shiso/ginger oil and a crispy shiso leaf. French X Japanese fusion for the selfmade Japanese feast we did for the present!
As for Mr Dozer, I’m disillusioned to report that his typical skilled behaviour slipped up considerably. Let’s simply say there have been a number of diva moments, howling dramatically if he was not in shot or bodily glued to my facet. Clearly, he didn’t like being on the sidelines.
It even bought to the purpose the place he was ruining takes – simply take a look at JB’s face within the picture under as Dozer howls mid-filming. So, we needed to assign somebody the crucial (full-time) job of being the official Dozer silencer. That fortunate individual was Candice, my publicist from Pan Macmillan (my writer). Poor factor needed to endure smelly old-man Dozer breath huffed and barked in her face all afternoon! 😂
To catch up, you possibly can watch it right here on 7Plus. (I’m sorry to say it’s not out there for abroad viewers although I’ll ask the BHG workforce if we are able to organize one thing.)
