Healthy Puttanesca Fish Tray Bake: The Ultimate One-Pan Mediterranean Dinner

Looking for a heart-healthy, high-protein meal that delivers bold, restaurant-quality flavor with minimal cleanup? This Puttanesca Fish Tray Bake is the perfect solution. Combining the zesty, savory notes of a classic Italian puttanesca sauce with flaky white fish and golden roasted potatoes, this dish is a "taste of the Mediterranean" in every bite.

This recipe is designed for busy weeknights or healthy weekend entertaining. It is naturally low in calories yet rich in Omega-3 fatty acids and essential nutrients.

Why This Tray Bake is a Winner

• One-Pan Simplicity: Less time washing dishes, more time enjoying your meal.

• Bold Mediterranean Flavors: The combination of capers, olives, and anchovies creates an "umami" explosion.

• Perfectly Balanced: A complete meal with protein (fish), healthy carbs (potatoes), and plenty of vegetables (fennel and tomatoes).

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Ingredients You’ll Need

This recipe yields 4 servings and uses fresh, nutrient-dense ingredients.

The Roasted Base

• Potatoes: 600g baby potatoes, halved or quartered.

• Fennel: 1 medium bulb, sliced (reserve fronds for garnish).

• Oil & Seasoning: 1½ tbsp extra virgin olive oil, salt, and black pepper.

The Puttanesca Sauce

• Tomatoes: 1½ cups cherry tomatoes and 400g canned crushed tomatoes.

• Aromatics: 3 garlic cloves (minced) and 3 anchovy fillets (optional but recommended for depth).

• Briny Bites: ½ cup pitted Kalamata olives and 3 tbsp baby capers.

• Spices: 1 tsp dried oregano, ½ tsp chilli flakes (optional), salt, and pepper.

The Fish

• Fish Fillets: 4 firm white fish fillets (160–180g each), such as cod, snapper, or halibut.

• Finishing Touches: Extra virgin olive oil, fresh basil, and reserved fennel fronds.

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Step-by-Step Instructions

1. Roast the Potatoes

Preheat your oven to 220°C (390°F). Toss the potatoes with olive oil, salt, and pepper. Spread them in a large roasting tray and roast for 20 minutes until they start to soften and brown.

2. Prepare the Sauce

While the potatoes are roasting, mix the cherry tomatoes, sliced fennel, olives, garlic, capers, anchovies, canned tomatoes, and spices in a medium bowl.

3. Infuse the Flavors

Remove the tray from the oven. Add the puttanesca mixture to the potatoes and toss gently to combine. Return the tray to the oven for 10 minutes.

4. Bake the Fish

Pat the fish fillets dry and season with salt and pepper. Place them on top of the bubbling sauce mixture. Drizzle with a little more olive oil and bake for 15 minutes until the fish is opaque and flakes easily with a fork.

5. Garnish and Serve

Scatter fresh basil and the reserved fennel fronds over the tray. Serve immediately, perhaps with a side of crusty bread to soak up the delicious sauce.

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Expert Tips for the Best Results

Fish Selection: Choose firm white fish like Cod, Snapper, or Mahi-Mahi. Delicate fish like Tilapia may break apart too easily in the tray.

Don't Skip the Fennel: Fennel provides a subtle anise flavor that pairs beautifully with the acidity of the tomatoes and the saltiness of the olives.

Prep Ahead: You can chop the vegetables and mix the sauce ingredients a few hours in advance to make the final assembly even faster.