PF
Delicious Indonesian fried fish served with spicy sambal sauce, wooden utensils, and a refreshing drink.
Stovetop~35 minComplexity

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. 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.
  2. 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.
  3. 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.
  4. 4Season the tilapia fillets evenly with salt on both sides. Nestle them into the simmering sauce in a single layer.
  5. 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.
  6. 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.
  7. 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.
  8. 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

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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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