Baked Flounder Filet Oreganata – Lightened!
Baked Flounder Filet Oreganata – Lightened! Flounder filet is a white fish with a soft, flaky, moist texture that melts in your mouth with every bite. And this flounder is exquisite when it’s baked in a bath of wine and lemon juices. This seafood recipe for flounder is our mom’s, only we lightened hers up to reduce some of the fat and calories, and it is amazingly flavorful.

Baked Flounder Filet Oreganata
Our baked flounder filet oreganata is very light, tasty, and loaded with flavor! Plus, you will be amazed at how moist this fish turns out.
This recipe is straightforward to make, similar to our easy baked swordfish and cod livornese …which, by the way, these recipes are all practically effortless! If you love seafood recipes, then don’t miss our Flounder Filet Rollatini, and Flounder Filet Cultlets.
We love this recipe for flounder filet, and we hope you will too! Best of all, one serving is only 198 calories!!
Growing Up with Weekly Seafood Dinners
Growing up, seafood was always on the menu for Friday dinners during the year. As a small child, I remember standing by the front door while Mom would go out and pick fresh fish from the back of a red pick-up truck that was filled with crushed ice.
It was always on a Friday that the fishmonger would drive by the neighborhood to sell seafood to everyone on the block. And he would sell it from the back of his truck, which was filled with ice and an assortment of fresh seafood. And our mom’s favorite was flounder.
Nowadays, seafood sales are more regulated, so we drive to a local seafood market to buy our seafood or have frozen seafood picked up or delivered from Amazon. Nevertheless, while times have changed, the one thing for sure hasn’t – is that we love seafood and we cook it weekly.

What is Flounder Filet Oreganata?
The name “oreganata” means oregano in Italian. And, in recipes, it is usually the main ingredient in the seasonings. In some recipes, like this one, it is added to the breadcrumb mixture.
However, oregano is optional in this recipe. Why? Well, we did not use the herb “oregano” simply because this is our mom’s original recipe, and she disliked the flavor of oregano with seafood. Nevertheless, this baked flounder filet oreganata is still AMAZING and SO delicious tasting, even without the oregano! But you can certainly add some.

Ingredients You Will Need:
The ingredients you will need for this recipe are the following:
- Flounder – For this recipe, you will need 2 fillets of flounder (16 ounces, 1 pound).
- Olive Oil – We prefer to only use extra virgin olive oil. It will give it a rich, flavorful taste while keeping the fish moist and tender.
- Lemon juice – from 1 lemon, as always, lemon juice gives the fish its refreshing, zesty flavor.
- Fresh Garlic -1 fresh garlic clove, and prefer it’s minced.
- Plain Bread Crumbs – about 3 tablespoons of bread crumbs for the topping.
- Parmesan Cheese – about 2 teaspoons is enough for this recipe, and you could add additional if you prefer.
- Garlic Powder – We scattered some garlic powder over the fish to give it additional flavor.
- Parsley Flakes – If you can, always prefer fresh parsley. But if you don’t have any on hand, you can use the dried parsley.
- Cayenne Pepper (optional) – We love to add a little heat to this recipe, and it also wakes up the flavors. So don’t leave it out.
- White Wine – The wine will not only keep the fish moist, but will also give it additional flavor.
- Seasonings – Some sea salt and some fresh cracked black pepper, to taste.
How To Make Baked Flounder Filet Oreganata -Lightened
How do you make Flounder Filet Oreganata? Very Easy! But, before you start, let’s run through our simple steps, so you can understand what’s involved:
1. First, open the package of your fish and preheat your oven to 375 degrees F (190C).

2. In an 8 x 11 or a 9 x 12 baking dish, spray generously with cooking spray.
3. Lay the flounder fillets into the dish.

4. Scatter all the dry seasonings, bread crumbs, grated cheese, and minced garlic on top of each flounder. Add a sprinkle of sea salt, cayenne pepper and (optional) black pepper on top.
5. Drizzle each flounder with extra virgin olive oil.
6. Slowly pour in the white wine and 1/2 of one lemon juiced, and pour it around the fish, not directly on top.


*Save and reserve the other half of the lemon juice to add just before serving.
7. Then Bake uncovered for 20 to 22 minutes.

8. Remove from oven. Pour the other half of the lemon juice on top of the filets. Allow the juices to absorb into the fish, and cool down for 2 minutes. Then serve.
Delicious Options to Serve with Sides…
This recipe is an ideal seafood dinner that’s delicious. There are so many options to serve it with. Here are some delicious recipes and ideas:
- sweet garden peas with onions and capers
- garlic mashed potatoes
- roasted baby red and Yukon potatoes
- zucchini sticks oreganata
- sauteed green beans with onions
FAQ’s
- How is a flounder compared to other fish? Flounder Filet is a delicate, white-meat fish. It is a very Iean and flaky fish with a mild flavor, ranging from bland to sweet. Flounders like halibuts are leaner fish.
- Is flounder a healthy fish? Flounder is considered a healthy saltwater fish. It is a mild, white fish with a similar texture to tilapia, but it is high in vitamin B12 and contains omega-3 fats.
- Is this a safe fish to serve children? Yes, this is an ideal fish to serve children, similar to our recipe for easy-baked swordfish, and our baked halibut, which also contains no bones.
- Can we omit the wine? Yes, and you can use some vegetable or chicken broth in its place. It will not only keep the fish moist and juicy while baking but give it additional flavor as well.
- How to store leftover cooked fish? Any leftover cooked fish can be stored in a sealed container and kept chilled in the refrigerator. It’s best to store only for up to 24 hours. So we recommend you reheat it for lunch or dinner the next day.
- Can we freeze leftover cooked fish? You could, if you want to. But we prefer not to freeze it, and try to consume it the next day.

Additional Seafood Recipes…
- Baked Halibut & Sea Bass Oreganata
- Honey Mustard Grouper
- Flounder Filet Rollatini
- Flounder Fillets in Lemon Sauce
- Easy Lemon-Dijon Baked Cod
Lastly, if you make our Baked Flounder Filet Oreganata- Lightened, be sure to leave a comment below and give us a star rating! We love to hear from you and always do our best to respond to each comment. And, if you make this recipe, please tag us on Instagram! We look forward to seeing photos of the recipes you have made.

Baked Flounder Filet Oreganata - Lightened!
Baked Flounder Filet Oreganata - Lightened! This is a white fish that has a soft, flaky moist texture that melts in your mouth with every bite when it's baked in a bath of wine and lemon juices. And we lightened up our mom's recipe to reduce some of the fat and calories.
Ingredients
- 1 pound (16-ounces) fresh flounder filets (about 2 large filets)
- 1 garlic clove- minced
- 1 lemon - juiced
- 3 Tbsp. plain bread crumbs
- 2 tsp. grated parmesan cheese
- 1/4 tsp. organic garlic powder
- 2 tsp. dried parsley flakes
- 1/8 tsp. cayenne pepper (optional)
- 1/4 cup white wine
- 1 Tbsp. extra virgin olive oil
- 1/8 tsp. sea salt
- fresh ground black pepper to taste
- vegetable cooking spray oil
Instructions
- Preheat the oven to 375 degrees F (190C).
- In an 8 x 11 baking dish, or a 9 x 12 baking dish, spray generously with cooking spray.
- Lay the flounder fillets into the dish, side by side.
- Scatter all the dry seasonings, bread crumbs, grated cheese, and minced garlic on top of each flounder. Add some sea salt and black pepper on top.
- Drizzle each flounder with extra virgin olive oil.
- Gently pour the white wine and 1/2 of a lemon juice around the fish, not directly on top.
- Save and reserve the other half of lemon juice to add in just before serving.
- Bake uncovered, for 20 to 22 minutes.
- Remove from oven. Pour the other half of the lemon juice on top of the filets. Allow the juices to absorb into the fish, and cool down for 2 minutes. Then serve.
- Serves 2 to 4
Nutrition Information:
Yield: 2 to 4 servings Serving Size: 1 servingAmount Per Serving: Calories: 198Total Fat: 5.5gCarbohydrates: 4.6gProtein: 28.3g
NEVER MISS our Recipes! Join our cooking and baking community and get our recipes “FREE” …when you sign up below!
Happy and Healthy Cooking! 😉
xo anna and liz
FREE EMAIL BONUS
Weeknight Dinners Made Easy
Tips & recipes for delicious meals . . . no matter your skill level!
FREE EMAIL BONUS
Weeknight Dinners Made Easy
Tips & recipes for delicious meals . . . no matter your skill level!
This was well liked by husband and father. I’ll be making it again. Thank you for the recipe!!
Thank you so much, Pam! And, welcome to our recipe blog, it is so nice to meet you! So glad you tried our baked flounder recipe, and hope you will take a look into our archives for some additional dinner ideas and recipes. Thanks again and Happy New Year! 🙂
There’s quite a bit of difference between a 9 x 6 pan and a 9 x 13 pan. Is this a typo, or is there some purpose in the choice? It looks delicious!
Hi Martha! You are correct, I will go in and edit that – thanks so much!
Oreganata is one of out favorite ways of preparing fish. I’ve never added the cheese to it so will give it a try.
Thanks, Karen. The cheese is a little secret ingredient and tip from our mom who used it in some of her seafood recipes. Enjoy!! 🙂
This looks lovely. I certainly don’t mind some butter, honestly. Maybe I shouldn’t embrace it so much, but it adds so much flavor. Love this recipe.
Thanks so much Mimi!
Oh my God does that look delicious!
Thanks Jeff! We hope you will try our recipe! It’s a winner!
This was delicious and easy to make. I used fluke. I liked that you used dried spices as often I do not always have fresh. I just increased the parmesan to a tablespoon. It is definitely a keeper. Thank you Maria
Thank you Maria!! So happy you tried and enjoyed this recipe. I never made it with fluke fish, but I bet it is good! Thanks again for leaving a comment! 🙂
Hi Anonymous! We have to laugh every time we get this question because we always said the same thing to our mom who makes this without the oregano simply because she dislikes it on fish. But, you can certainly add the oregano to this recipe. This is our mom’s recipe and it's so delicious- we really don't miss it. We hope you try it both ways! Enjoy!
Oreganata without oregano???Never heard of such a thing.
Looked for a new way to cook Dover sole that would not mess up the stove top. Found this recipe, made it without the bread crumbs and it was still wonderful. My wife and I polished off over a pound of delicious fish. Thanks for the great recipe!
So glad to hear! Thank you for trying out recipe and leaving a lovely comment!
Sounds delish! Will try tonight…thanks for sharing ladies!
Lauren
Thank you Lauren, we hope you enjoy our recipe!
What is the best side dish to pair with this?
Hi Jess! I sent you a reply with my phone, but just in case, we have so many options of side dishes that would work so well with this dish. I sometimes pair this flounder dish with our roasted butternut squash, carrots, and sweet potatoes, it's not overpowering and adds a lot of color. Also, asparagus and even mashed potatoes would work very well. Try our search box in our side bar to find these recipes I mentioned.
Thank you and enjoy!
LOVE the sound of this recipe, so I am making it…However, after heating the oven to 400, where & when does the recipe say to cover & bake??? it says just before serving to lower the oven too 375 & bake uncovered for additional 20-22 minutes…WHAT am I missing??? Thanks so Much BJ Menta email: pjbjmenta@yahoo.com
This looks so good and I plan to try it when I find some nice flounder! I thought when I saw the title there would be oregano in the recipe 🙂
I still buy shrimp from the back of a truck out of chests filled with ice! There is a company that flies it up to Wisconsin and sells it fresh. It's so good when cooked the very same day.
Hi Susan! Yes you are right! but since our mom never really cared for oregano, she prefers not to use it in her recipes and rather use other herbs instead.
But you can add a some oregano to this recipe and it will be more delicious! So please do!
Omg.. you are so lucky that you get fresh fish in Wisconsin. I miss that here.
Made this dish tonight and it was quick and delicious! Thanks!
Thanks Anonymous! We are so happy you liked this one!
today is good Friday and I look for a great fish recipe for this holy season and I found one. Thank you