Seafood Recipes/ Under 30 Minute Meals

Baked Flounder Filet Oreganata – Lightened!

Baked Flounder Filet Oreganata - Lightened! By

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Baked Flounder Filet Oreganata – Lightened!  Flounder filet 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.  Flounder Filet Oreganata is our moms recipe which we lightened up to reduce some of the fat and calories.

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 which was filled with crushed ice.





It was always on a Friday the fishmonger would drive by the neighborhood, and ring a loud bell to sell seafood to everyone on the block.  And he did it from the back of his truck that was filled with crushed ice and an assortment of fresh fish.  

Nowadays, food sales are more regulated so we drive to a local seafood market to buy our seafood.

Something’s have changed, but one thing sure hasn’t –  that we love seafood and it’s usually served on Fridays during the year in our home.

Baked Flounder Filet Oreganata is so light, tasty and so delicious, you will be amazed how moist this fish turns out.  We love this recipe for flounder filet and we hope you will too!

Have a great day everyone! ๐Ÿ™‚


How To Make Baked Flounder Filet Oreganata -Lightened! 

First, open the package of your fish and preheat your oven to 375 degrees.




In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.

Lay the flounder filets into the dish.





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 white wine and 1/2 of a lemon juiced around the fish, not directly on top.





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

Then bake uncovered, for 20 to 22 minutes.





Remove from oven. Pour the other half of lemon juice on top of the filets.  Allow the juices to absorb into the fish, and cool down for 2 minutes.  Then serve.


What to Serve with Baked Flounder Filet Oreganata…

Baked flounder filet oreganata can be served with endless side dishes. Serve with an easy vegetable like our sweet garden peas with onions and capers along with a green salad and dinner is complete!

You might also enjoy serving our easy garlic mashed potatoes, or our roasted baby red and yukon potatoes

And in case you need a few more delicious sides…  enjoy our  zucchini sticks oreganata, or sauteed green beans with onions with this flounder! 





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Baked Flounder Filet Oreganata -Lightened!! by


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Yield: 2 to 4

Baked Flounder Filet Oreganata - Lightened!

Baked Flounder Filet Oreganata - Lightened!

Baked Flounder Filet Oreganata - Lightened! ~ 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


  • 1 pound fresh flounder filets (about 2 large filets)
  • 1 garlic clove- minced
  • 1 lemon -juiced
  • 3 Tbsp. plain bread crumbs
  • 1 tsp. grated parmigiana 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


  1. Preheat oven to 375 degrees.
  2. In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.
  3. Lay the flounder filets into the dish.
  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 white wine and 1/2 of a lemon juiced around the fish, not directly on top.
  7. Save 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 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

Hello friends.  Are you cooking with us?  If you make our delicious baked flounder filet oreganata, let us know and leave a comment with a star rating below!  Have fun and snap a photo and hashtag it on Instagram; be sure to tag us @2sistersrecipes.

We’d love to see what you cook!  ๐Ÿ™‚

Also, NEVER MISS our Recipes!  Subscribe to 2 Sisters Recipes Weekly Newsletter and get all new posts, and reminders of some great older ones too!

Thanks for stopping by!  ๐Ÿ™‚

 xo Anna and Liz

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  • Reply
    Jeff the Chef
    December 11, 2019 at 11:15 am

    Oh my God does that look delicious!

    • Reply
      by Anna and Liz
      December 12, 2019 at 8:52 am

      Thanks Jeff! We hope you will try our recipe! It’s a winner!

  • Reply
    Maria Pasceri
    January 12, 2019 at 12:18 pm

    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

    • Reply
      by Anna and Liz
      January 14, 2019 at 11:25 am

      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! ๐Ÿ™‚

  • Reply
    January 9, 2017 at 11:38 pm

    Hi A! We have to laugh everytime we get this question, because we always said the same thing to our mom who makes this without the oregano simple because she dislikes it on fish. But, you can certainly add the oregano with this recipe. This is our moms recipe and it's so delicious- we really don't miss it. We hope you try it both ways! Enjoy!

  • Reply
    January 9, 2017 at 11:22 pm

    Oreganata without oregano???Never heard of such a thing.

  • Reply
    June 23, 2016 at 6:40 pm

    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!

    • Reply
      June 23, 2016 at 9:25 pm

      So glad to hear! Thank you for trying out recipe and leaving a lovely comment!

  • Reply
    Lauren O
    March 28, 2014 at 8:05 pm

    Sounds delish! Will try tonight…thanks for sharing ladies!


    • Reply
      March 30, 2014 at 3:54 am

      Thank you Lauren, we hope you enjoy our recipe!

  • Reply
    March 23, 2014 at 12:58 pm

    What is the best side dish to pair with this?

    • Reply
      March 24, 2014 at 7:21 pm

      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!

  • Reply
    February 9, 2014 at 10:56 pm

    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:

  • Reply
    SavoringTime in the Kitchen
    August 19, 2013 at 12:39 pm

    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 ๐Ÿ™‚

    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.

    • Reply
      August 19, 2013 at 3:04 pm

      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.

  • Reply
    February 24, 2013 at 3:09 am

    Made this dish tonight and it was quick and delicious! Thanks!

    • Reply
      August 19, 2013 at 1:36 am

      Thanks Anonymous! We are so happy you liked this one!

  • Reply
    April 6, 2012 at 6:26 am

    today is good Friday and I look for a great fish recipe for this holy season and I found one. Thank you

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