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 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.

Two pieces of baked white fish in a ceramic baking dish.

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– and practically effortless! For more seafood recipes, 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 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 the fishmonger would drive by the neighborhood to sell seafood to everyone on the block from the back of his truck that was filled with ice and an assortment of fresh seafood. 

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.

A forkful of cooked white fish.

What is Flounder Oreganata?

  • The name “oreganata” means in Italian, oregano, and in recipes it is usually the main ingredient in the seasonings. And, in some cases, 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.

 

Two pieces of baked white fish in a ceramic baking dish.

Ingredients needed to make this seafood recipe:

How to make Flounder Oreganata? For this recipe, you will need the following ingredients: (*Full recipe card with exact measurements in our recipe card below)

  • 2 fillets of flounder (16 ounces, 1 pound)
  • olive oil
  • lemon juice
  • fresh garlic and garlic powder
  • plain bread crumbs
  • grated parmesan cheese
  • white wine
  • seasonings – salt, black pepper, cayenne, and dried parsley

Directions to make it… (with Step-by-Step!)

1.  First, open the package of your fish and preheat your oven to 375 degrees F (190.6 C).

2 pieces of raw fish lying on a sheet of wax paper.

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.

2 pieces of raw white skinless fish laid inside a white baking 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.

2 pieces of raw fish with breadcrumbs and seasonings on top in a white baking dish,
2 pieces of raw fish with seasonings and bread crumbs on top and sitting in a juicy broth in a white baking dish.

*Save and reserve the other half of lemon juice to add in just before serving.

7.  Then bake uncovered, for 20 to 22 minutes.

2 pieces of baked white fish sitting in a ceramic baking dish.

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.

Options to serve with sides…

This recipe is an ideal seafood dinner and can be served with endless side dishes. Here are some delicious recipes:

Questions & Answers…

  1. How is flounder compared to other fishes? 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.

A forkful of baked white, moist and flaky fish.

Additional Seafood Recipes

Yield: 2 to 4 servings

Baked Flounder Filet Oreganata - Lightened!

Two pieces of baked white fish in a ceramic baking dish.

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.

Prep Time 5 minutes
Cook Time 22 minutes
Total Time 27 minutes

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

  1. Preheat the oven to 375 degrees F (190C).
  2. In an 8 x 11 baking dish, or a 9 x 12 baking dish, spray generously with cooking spray.
  3. Lay the flounder fillets into the dish, side by side.
  4. 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.
  5. Drizzle each flounder with extra virgin olive oil.
  6. Gently pour the white wine and 1/2 of a lemon juice around the fish, not directly on top.
  7. Save and reserve the other half of lemon juice to add in just before serving.
  8. Bake uncovered, for 20 to 22 minutes.
  9. 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.
  10. Serves 2 to 4

Nutrition Information:

Yield:

2 to 4 servings

Serving Size:

1 serving

Amount Per Serving: Calories: 198Total Fat: 5.5gCarbohydrates: 4.6gProtein: 28.3g

Did you make this recipe?

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There are 3 easy steps to making our Baked Flounder Filet Oreganata -Lightened!!

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 xo anna and liz

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24 Comments

  1. 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!

    1. Thanks, Karen. The cheese is a little secret ingredient and tip from our mom who used it in some of her seafood recipes. Enjoy!! 🙂

  2. 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.

  3. 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

    1. 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! 🙂

  4. 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!

  5. 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!

    1. 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!

  6. 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

  7. 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.

    1. 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.