Seafood Recipes/ Under 30 Minute Meals

Baked Flounder Filet Oreganata – Lightened!

Baked Flounder Filet Oreganata - Lightened! By 2sistersrecipes.com

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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 mom’s recipe which we lightened up to reduce some of the fat and calories.

Baked Flounder Filet Oreganata by 2sistersrecipes.com

What is Flounder Filet Oreganata?

  • This recipe is an Italian style of cooking flounder. The name “oreganata” means in Italian, the addition of oregano, which is added to the bread crumb mixture.
  • But, in this recipe, 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!

 

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.

The flounder is a healthy saltwater fish. It’s a mild, white fish with a similar texture to tilapia but it is high in vitamin B12 and contains omega-3 fats.

An ideal fish to serve children, similar to our recipe for easy-baked swordfish, or our baked halibut which also contains no bones. 🙂

Balked Flounder Filet Oreganata- Lightened! by 2sistersrecipes.com

Our Mom’s Recipes for Seafood

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 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.

Some things 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 by 2sistersrecipes.com

How To Make Baked Flounder Filet Oreganata -Lightened? 

For this recipe you will need the following ingredients:

  • 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 Flounder Filet Oreganata: (*full recipe card below!)

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

Phjoto of raw fish on wax paper. by 2sistersrecipes.com

2.  In a 9 x 6 baking dish, or a 9 x 13 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 some sea salt and black pepper on top.  Drizzle each flounder with extra virgin olive oil.

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

White wine is poured into the baking dish with the flounder. by 2sistersrecipes.com
Photo of flounder in a bath of lemon and wine. by 2sistersrecipes.com

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

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

A photo of two founder in a white baking dish. by 2sistersrecipes.com

7.  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.

Options For Sides… with Baked Flounder Filet Oreganata…

This recipe is perfect and can be served with endless side dishes, try these:

Baked Flounder Filet Oreganata by 2sistersrecipes.com

Baked Flounder Filet Oreganata Lightened is so light, tasty, and loaded with flavor! Plus, you will be amazed at how moist this fish turns out.  A great dinner to serve during busy weeknights.

We love this recipe for flounder filet and we hope you will too!

Best of all, one serving is 198 calories!!

Have a great day everyone! 🙂

ENJOY!!

  … Thanks for Pinning!

Baked Flounder Filet Oreganata -Lightened!! by 2sistersrecipes.com

You may enjoy these seafood recipes as well…

1. Baked Halibut & Sea Bass Oreganata

2. Flounder Filet Rollatini 

3. Flounder Fillets in Lemon Sauce

Yield: 2 to 4

Baked Flounder Filet Oreganata - Lightened!

Baked Flounder Filet Oreganata by 2sistersrecipes.com

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 a 9 x 6 baking dish, or a 9 x 13 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 juiced 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 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

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 Pinterest and on Instagram; be sure to tag us @2sistersrecipes.

We’d love to see what you cook!  

Plus, NEVER MISS our Recipes!  Join our cooking and baking community and get our recipes FREE  …when you sign up in our SUBSCRIBE BOX along with reminders of some great older ones too!  This recipe is original and from our beautiful mom. 

And stay in touch on Instagram, Pinterest, and Facebook, for all the latest updates.

Happy and Healthy Cooking! 😉

Thanks for stopping by!  

 xo Anna and Liz

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22 Comments

  • Reply
    Karen (Back Road Journal)
    March 21, 2021 at 11:47 am

    Oreganata is one of out favorite ways of preparing fish. I’ve never added the cheese to it so will give it a try.

    • Reply
      by Anna and Liz
      March 22, 2021 at 6:41 pm

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

  • Reply
    Mimi
    February 27, 2021 at 8:00 am

    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.

    • Reply
      by Anna and Liz
      February 27, 2021 at 10:35 am

      Thanks so much Mimi!

  • 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! 🙂

  • Reply
    annaliz
    January 9, 2017 at 11:38 pm

    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!

  • Reply
    Anonymous
    January 9, 2017 at 11:22 pm

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

  • Reply
    Anonymous
    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
      annaliz
      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!

    Lauren

    • Reply
      annaliz
      March 30, 2014 at 3:54 am

      Thank you Lauren, we hope you enjoy our recipe!

  • Reply
    JessDLT
    March 23, 2014 at 12:58 pm

    What is the best side dish to pair with this?

    • Reply
      annaliz
      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
    Anonymous
    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: [email protected]

  • 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 🙂

    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
      annaliz
      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
    Anonymous
    February 24, 2013 at 3:09 am

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

    • Reply
      annaliz
      August 19, 2013 at 1:36 am

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

  • Reply
    [email protected]
    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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