Baked Flounder Filet Oreganata - Lightened!
Recipe type: Seafood / Dinner
Prep time: 
Cook time: 
Total time: 
Serves: 2 to 4
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.
  • 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
  • ¼ tsp. organic garlic powder
  • 2 tsp. dried parsley flakes
  • ⅛ tsp. cayenne pepper (optional)
  • ¼ cup white wine
  • 1 Tbsp. extra virgin olive oil
  • ⅛ 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 ½ 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
Recipe by 2 Sisters Recipes by Anna and Liz at