Fish Puttanesca – Bold, Briny, and Mediterranean-Inspired

Fish Puttanesca is a Mediterranean classic that combines tender, flaky white fish with the bold, punchy flavors of a traditional puttanesca sauce — olives, capers, garlic, and tomatoes. It’s rustic, rich, and deeply satisfying, yet light enough for a quick weeknight dinner.

The sauce originates from Southern Italy and is famous for its assertive flavor and pantry-friendly ingredients. When paired with fish instead of pasta, it becomes a fresh, low-carb, protein-packed meal that feels both comforting and elegant.

Best of all? It cooks in one skillet in under 30 minutes.

Ingredients Overview

Fish

Choose a mild, flaky white fish that holds together during cooking:

• Cod, halibut, snapper, or haddock are ideal

• Tilapia works in a pinch, but may flake more easily

• Fresh or frozen (thawed) fillets work equally well

Pat dry and season simply with salt, pepper, and a touch of lemon juice before searing.

Tomatoes

The base of the sauce:

• Crushed canned tomatoes for deep flavor

• Cherry tomatoes (halved) for fresh bursts

• Diced tomatoes for texture — use fire-roasted for added depth

Simmer to break them down and concentrate the sauce.

Garlic, Olives & Capers

This trio defines puttanesca’s bold identity:

• Garlic – sautéed until golden for aroma

• Kalamata olives – pitted and sliced for salty richness

• Capers – briny and tart, balance the tomatoes perfectly

Use sparingly at first — their boldness builds fast.

Anchovies (Optional but Traditional)

Anchovies melt into the oil and deepen the sauce with umami:

• Use 2–3 anchovy fillets

• Substitute with a splash of fish sauce for similar effect

• Can be skipped if desired, but highly recommended for flavor

Herbs & Seasoning

• Crushed red pepper flakes – for gentle heat

• Fresh parsley or basil – for brightness at the end

• Oregano – dried or fresh adds herbal warmth

Finish with a squeeze of lemon juice for balance.

Step-by-Step Instructions

1. Prep the Fish

Pat 4 fish fillets (about 6 oz each) dry with paper towels.
Season both sides with:

• Salt

• Black pepper

• A drizzle of olive oil

• Optional: splash of lemon juice

Set aside while prepping the sauce.

2. Sear the Fish

Heat 1 tbsp olive oil in a large skillet over medium-high heat.
Add fish, skin-side down if applicable, and sear 2–3 minutes per side, just until golden.

Remove and set aside — they’ll finish cooking in the sauce.

3. Build the Sauce

In the same skillet, reduce heat to medium. Add:

• 1 tbsp olive oil

• 3–4 garlic cloves, sliced or minced

• Optional: 2–3 anchovy fillets, mashed into the oil

Cook 1–2 minutes until fragrant and anchovies dissolve.

Add:

• ½ tsp crushed red pepper flakes (adjust to taste)

• 1 (14 oz) can crushed or diced tomatoes

• ½ cup Kalamata olives, sliced

• 2 tbsp capers

• ½ tsp dried oregano

Simmer for 8–10 minutes, stirring occasionally, until slightly thickened.

4. Return Fish to Sauce

Nestle seared fish fillets into the sauce.
Spoon some sauce over the top. Cover and simmer 5–7 minutes, or until fish is cooked through and flakes easily with a fork.

Optional: Add halved cherry tomatoes during this step for extra freshness.

5. Finish and Serve

Remove from heat. Squeeze in:

• 1 tbsp lemon juice

• Sprinkle with fresh parsley or basil

Serve hot with extra sauce spooned over the top.

Tips, Variations & Substitutions

• Use Shrimp or Scallops: Swap the fish for other seafood — adjust cook time accordingly.

• Spice It Up: Add more red pepper flakes or a pinch of chili paste.

• No Anchovies? Try a dash of Worcestershire or fish sauce for similar depth.

• Add Greens: Wilt in spinach, kale, or arugula at the end.

• Add Wine: Deglaze the pan with a splash of dry white wine before adding tomatoes.

Pantry Tip: This is a perfect recipe for canned tomatoes and jarred olives — no fresh produce required beyond garlic and herbs.

Serving Ideas & Occasions

Serve Fish Puttanesca with:

• Crusty bread or garlic toast

• Linguine, angel hair, or zucchini noodles

• Steamed rice or polenta

• A side of roasted vegetables or grilled asparagus

Perfect for:

• Weeknight dinners

• Date night at home

• Healthy Mediterranean-inspired meals

Nutritional & Health Notes

Fish Puttanesca is:

• High in protein

• Naturally low in carbs

• Rich in omega-3 fatty acids (especially if using fatty fish)

• Dairy-free and gluten-free

Estimated per serving (with cod and sauce):

• ~300–350 calories

• ~35g protein

• ~18g fat

• ~8g carbs

Add whole grains or roasted potatoes to increase calories for a complete meal.

FAQs

Q1: What kind of fish is best for puttanesca?
Cod, halibut, snapper, or haddock work well. Choose firm white fish that holds together when simmered.

Q2: Can I make this dish ahead of time?
Yes. Make the sauce in advance and store in the fridge. Add fresh fish and cook just before serving.

Q3: How long does it keep?
Store leftovers in the fridge for up to 2 days. Reheat gently to avoid drying out the fish.

Q4: Is it very salty?
It’s bold, but balanced. Adjust olive and caper amounts to your taste, and avoid adding extra salt until after tasting the finished sauce.

Q5: Can I use canned tuna or sardines?
Yes! Stir them in during the last 2–3 minutes of simmering for a budget-friendly version.

Q6: Can I freeze the sauce?
Yes. The sauce freezes well. Just add fresh fish when reheating.

Q7: Is this the same as pasta puttanesca?
It’s inspired by the same sauce, but served over or with fish instead of pasta — a lighter, protein-rich twist.

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