Fish puttanesca recipe
Created by The Tesco Recipes team
Packed with storecupboard saviours, this quick and easy dish adds flaky white fish to a traditional Italian puttanesca. Garlicky tomato sauce joins capers, olives, spaghetti and fish for a healthy midweek meal that's ready in 30 mins.
See method- Serves 4
- 10 mins to prepare and 20 mins to cook
- 491 calories / serving
- Dairy-free
- Healthy
Ingredients
- 520g pack frozen white fish fillets
- 2 tbsp olive oil
- 2 garlic cloves, sliced
- 50g black olives, drained
- 2 tbsp capers, drained
- 400g tin chopped tomatoes
- 300g spaghetti
- 10g fresh parsley, finely chopped
- 1 lemon, zested
Each serving contains
- Energy
- 2075kJ 491.0kcal
- Fat
- 12g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 10g
of the Reference intake
Carbohydrate 64.7gProtein 34.2gFibre 5.2g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C. Put the frozen fish on a lined baking tray, season well and drizzle over 1 tbsp oil. Bake for 15-20 mins until cooked through and flaky.
- Meanwhile, heat 1 tbsp oil in a deep frying pan over a low heat and fry the garlic for 1-2 mins until lightly golden. Add the olives, capers and chopped tomatoes with half a tin of water. Bring to a bubble over a medium heat, then simmer gently for 10 mins. Season well.
- At the same time, cook the spaghetti to pack instructions. Drain well, reserving 50ml of the pasta water.
- When the fish is cooked, drain of any water from the tray and break the fish into chunky pieces with a spatula. Tip the drained spaghetti into the tomato sauce and toss together, adding a splash of the pasta water if needed for the sauce to coat the spaghetti. Add the fish and toss again gently to keep some large chunks of fish. Scatter over the parsley and lemon zest to serve.
- See more Pasta recipes
