
Fish Puttanesca
This Fish Puttanesca delivers 41g protein and 347 calories per serving — a lean, efficient option that builds protein volume without excess calories. Quick stovetop prep for 4 servings gives you a ready-to-eat meal that supports both muscle gain and body composition goals.
Ingredients
- •Unsalted Butter(60g)
- •Garlic(360g)
- •Anchovy
- •Wine, White, Dry(80g)
- •Tomato, Canned, Crushed
- •Oregano, Dried(3g)
- •Thyme, Dried(3g)
- •Olives, Black, Canned, Pitted(120g)
- •Capers, Canned, Drained(30g)
- •Tilapia, Fillet(680g)
- •¾ teaspoon sea salt
- •Basil, Fresh(60g)
- •Red pepper flakes
Instructions
- 1Melt the butter in a large skillet over medium heat until bubbling, about 2 minutes. Add the garlic and anchovies, stirring constantly to break up the anchovies, until fragrant, 1–2 minutes.
- 2Pour in the white wine and cook over medium-high heat for 4–5 minutes, stirring occasionally, until slightly reduced and the sharp alcohol smell fades.
- 3Stir in the crushed tomatoes, oregano, and thyme. Bring to a simmer over medium heat and cook for 10–12 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly. Stir in the olives and capers.
- 4Season the tilapia fillets evenly with salt on both sides. Nestle them into the simmering sauce in a single layer.
- 5Cover the skillet partially and cook over medium heat for 8–10 minutes, until the fish is opaque throughout and flakes easily with a fork when tested with a knife at the thickest part.
- 6Using a slotted spatula, divide the cooked tilapia evenly among 4 airtight containers while the sauce is still hot. Ladle the puttanesca sauce evenly over each portion.
- 7Cover the containers and refrigerate until ready to serve. Reheat gently on the stovetop over medium-low heat for 3–4 minutes, stirring the sauce occasionally, until warmed through.
- 8Top each portion with fresh basil and red pepper flakes just before eating.
Nutrition — Per Serving
347
calories
41g
protein
18g
fat
- Carbohydrates
- 34g
- Saturated fat
- 1.4g
- Sodium
- 504 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~349g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Fish Puttanesca have per serving?
Each serving delivers 41g of protein at 347 calories with 18g fat and 34g carbs. This is a solid protein-per-calorie ratio for fitting into structured macro targets.
How long does Fish Puttanesca take to prep?
Fish Puttanesca qualifies as quick prep and batch-makes 4 servings on the stovetop, making it efficient for meal prep days. You can have four lunch or dinner portions ready in one cooking session.
Is Fish Puttanesca good for muscle gain?
At 41g protein and 347 calories per serving, this recipe is lean enough for muscle gain phases while keeping calories controlled. The 34g carbs support training performance without excessive caloric load.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings



