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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.

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Happy and Healthy Cooking! 😉  

 xo anna and liz