PF
Delicious Indonesian fried fish served with spicy sambal sauce, wooden utensils, and a refreshing drink.
StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Preheat the oven to 400°F with a rack in the center position.
  2. 2Melt the butter in a large ovenproof skillet or braising pan over medium heat. Once the butter is bubbling, add the garlic and anchovies. Cook, stirring to break up the anchovies, until fragrant 1 to 2 minutes.
  3. 3Stir in the wine and cook until slightly reduced, about 4 minutes. Add the tomatoes, oregano, and thyme. Bring the sauce to a simmer. Cook, stirring occasionally, for about 10 minutes, or until the tomatoes are broken down and the sauce begins to thicken. Stir in the olives and capers.
  4. 4Season the fish with salt. Add it to the skillet with the sauce. Transfer the skillet to the oven and cook until the fish is opaque and flakes easily with a fork, 8-10 minutes. See Note. Remove from the oven.
  5. 5Divide the fish among 4 plates. Spoon the sauce over the fish and sprinkle with basil and red pepper flakes, if using. Serve with garlic bread on the side if desired.

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

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Common 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.

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