• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
All Our Way
  • About
  • Recipes
  • Life
  • Wild Game
  • Contact
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • About
  • Recipes
  • Life
  • Wild Game
  • Contact
  • Subscribe
subscribe
search icon
Homepage link
  • About
  • Recipes
  • Life
  • Wild Game
  • Contact
  • Subscribe
×
Home » Recipes » Cooking for Two

Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce

Published: May 29, 2017 · Modified: Oct 16, 2024 by Marisa Franca

Jump to Recipe
Red and white speckled dish with baked flounder with grape tomatoes on top.

Baked Flounder Italian Style is a quick and easy meal that is on the table in less than 60 minutes. The mild-tasting flounder fillets get a flavor boost with the fresh cherry tomato Italian herb sauce. Add angel hair pasta as a base for the Italian baked flounder and you have a delicious main dish. 

Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce a quick and easy recipe.
Jump to:
  • Fishing for flounder
  • Unexpected interruptions
  • Catching and cleaning the flounder
  • Baked flounder Italian Style
  • Baked Flounder Italian Style Recipe
  • 📖 Recipe
  • 💬 Comments

Fishing for flounder

Fishing is not as easy and relaxing as it sounds. Nope! It takes a lot more work, preparation, and concentration than you think. The weather and tides have to be just right.

The next concern is bait. If there's no bait there's no fish for our Baked Flounder Italian Style.

The usual bait Honey uses for flounder fishing is finger mullets{ mud minnows are excellent if you can find them}. This he gets by using a cast net. It takes quite a bit of concentration, movement, and timing to successfully get a netful of mullet.

Baked Flounder Italian Style with cherry Tomato Herb sauce a quick and easy recipe.

Sometimes it just doesn't go as smoothly as you want it to.

For example, Honey is about to cast his net when a feminine voice behind him asks, "What are you fishing for?" Several groups of tourists are visiting the pier. How can you tell? By the name tag they all wear.

Unexpected interruptions

He stops his cast and answers, "Bait."

"Oh," she answers. "What kind of bait?"

He keeps staring at the water trying to locate another school of baitfish, "Finger mullet."

A second woman from the tour group leans over the rail, stares down at the water, and asks, "What kind of fish are you after?"

Baked Flounder Italian Style with fresh cherry tomato herb sauce. A quick and easy recipe.

Hubby turns to the woman and answers, "Flounder or sea trout, ma'am. Either one would be good."

A third woman in the group looks around and says, "This is a really big lake. We have one just like this at home. What's this one's name?"

"The Atlantic," answers Sam, another regular on the pier who's standing by Honey anxiously waiting for some bait so he can start his fishing.

"Oh," says the first woman. "Is it saltwater?"

"It's the ocean, ma'am," Sam says smiling. The three women smile back and wish the men good luck as they head off to return to the tour bus. *true story*

Baked Flounder Italian Style with fresh cherry tomato herb sauce a quick and easy recipe.

Catching and cleaning the flounder

Once there's bait the fishing begins. Now, the fishing pace can either be as fast as a shark going after bait or slow as a sea turtle on land. The pace so far is the latter.

Baked Flounder Italian Style with fresh cherry tomato sauce. Fish on SSI ready to be cleaned.

We believe we're jinxed. Truly! Every year we're able to fill a cooler with fillets.{look at the picture above - that was last year} This year the cooler is sadly empty.

Fortunately, this one particular flounder doesn't know about the curse. He takes the bait.

Once Honey cleans the fish we know the four fillets {yes there are 4 fillets on 1 fish} are the ideal size for the Baked Flounder Italian Style.

Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce. A Quick and Simple meal.

Baked flounder Italian Style

This makes a wonderful one-dish meal, although I have to do it in two steps. We aren't at home and I don't have my braiser that's big enough to do it in one step.

Preparing the baked flounder if you don't have a braiser

  •  Sauté the veggies for the sauce in a smaller skillet
  • then place them in a glass casserole dish to bake the fish in the oven.
Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce ready to bake.

How long does it take to make the baked flounder Italian style?

  • It takes about 10 minutes to prep the veggies for the cherry tomato herb sauce,
  • 10 minutes to sauté the vegetables
  • About 20 to 25 minutes to bake in the oven.

While the Flounder Italian style is baking, we make pasta to go along with the seafood and sauce. We use bucatini for our pasta because that's all we have on hand. Angel hair pasta, I think, would be better since it's easier to get on the fork.

Baked flounder Italian Style with Fresh Cherry Tomato herb sauce. A quick and simple dish.

This is a great tasting dish that is low in fat and calories yet high in flavor and satisfaction. And if you enjoy a mild tasting fish on your menu rotation, you have to try our Easy Broiled Parmesan Flounder recipe. It's easy to make and enjoy.

Tutti a tavola è pronto!

Un caro saluto e alla prossima.

YOU MAY NEED...

This is the Braiser I can't stop talking about! We use it all the time. It was a Christmas gift from our son. Frankly I don't know what we did without it. It's perfect for braising, making sauces, I could go on and on. And it easily goes from the stove top to the oven and even to the table as long as you have a heatproof trivet under it. This is one piece of kitchen equipment that will last a lifetime. 

What's new? check out my All Our Way Store on Amazon. We'll be adding more items we love and use or wish we had to make cooking fun and easy. 

Thank you for being part of All Our Way!

Baked Flounder Italian Style Recipe

Baked Flounder Italian Style with Fresh Cherry Tomato herb sauce. A quick and easy dish.

📖 Recipe

Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce a quick and easy recipe.

Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce

This is a quick and easy meal that pairs mild tasting flounder with a fresh cherry tomato Italian herb sauce. Serve with pasta.
5 from 24 votes
Print Pin Rate
Course: low calorie, main dish, Mediterranean diet, seafood
Cuisine: American, Italian, Mediterranean
Prep Time: 10 minutes minutes
Cook Time: 45 minutes minutes
Total Time: 55 minutes minutes
Servings: 4
Calories: 474kcal
Author: Marisa Franca @ All Our Way
As An Amazon Associate I earn from qualifying purchases.

Ingredients

  • 1 ½ lb flounder fillets about 4 fillets
  • 3 Tablespoons extra virgin olive oil - divided
  • 1 cup thinly sliced onion
  • 3 garlic cloves minded
  • ½ cup thinly sliced celery
  • 1 ½ cup cherry or grape tomatoes halved
  • 2 Tablespoons capers rinsed in cold water
  • 1 Tablespoon Italian seasoning
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 8 drops hot sauce
  • 2 Tablespoons dry white wine
  • ¼ cup water
  • 5 fresh basil leaves cut into ribbons
  • 8 ounces angel hair pasta cooked al dente
  • 2 Tablespoons parmesan cheese divided
  • Cooking spray
Get Recipe Ingredients

Instructions

  • Preheat oven to 425 degrees F.
  • Coat a heavy duty skillet with cooking spray plus large glass casserole **** see notes
  • Add 1 Tablespoon olive oil and hear over medium-high heat. Add onion, garlic, and celery and cook for about 4 minutes. Add tomatoes, capers, Italian seasoning, salt, black pepper, hot sauce, wine, and water. Bring to a simmer, reduce heat, cover tightly, and continue to simmer for about 5 minutes, or until vegetables are tender.
  • Rub fish, on both sides, with the rest of the olive oil. Lightly salt and pepper both sides.
  • Pour the vegetables into the glass casserole making a place in the center for the flounder fillets. Spoon some of the sauce over the fish.
  • Bake uncovered for 25-30 minutes, or until fish is opaque in the center.
  • Remove fish to a serving platter. Arrange the pasta around the fish Sprinkle the pasta with parmesan cheese. Sprinkle the basil ribbons on top of the pasta and flounder.
  • Serve immediately with additional parmesan cheese if desired.

Notes

**** This can be made in a large skillet. Once the vegetables are done, place the fish in the middle of the skillet and spoon some sauce over the fillets. Bake for 20-25 minutes. May take the lesser time since the skillet is already hot.

Nutrition

Calories: 474kcal | Carbohydrates: 50g | Protein: 30g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 78mg | Sodium: 872mg | Potassium: 647mg | Fiber: 4g | Sugar: 5g | Vitamin A: 645IU | Vitamin C: 13.2mg | Calcium: 121mg | Iron: 1.9mg

Sign up for the emails and never miss another recipe!!

    Powered By ConvertKit
    We'll never share your email or send you spam. Promise

    Note: Recipes and content from © 2017 All Our Way are copyright protected. Please do not use content or recipe without prior written permission. If you want to share the information, please link to this post. Grazie.

    SaveSave

    More Cooking for Two

    • Ramen noodles are made using an Italian carbonara recipe.
      Easy 20-Minute Carbonara Ramen
    • Grilled Lime Herb Fish With Truffle Oil first seasons the fillets with Italian herb seasoning blend, salt and pepper and after it is grilled the fillets are splashed with fresh squeezed lime juice then drizzled with truffle oil.
      Grilled Lime Herb Fish with Truffle Oil
    • Seasoned panko fried pork chops Milanese on a bed of lemon arugula salad.
      Crispy Pork Milanese for Two
    • Parmesan broiled flounder on plate with pasta and spinach.
      Parmesan Broiled Flounder Healthy Eating At Its Tastiest
    301 shares

    Reader Interactions

    Comments

    1. Karen

      August 25, 2020 at 9:21 pm

      This is a tasty recipe! But is the sauce supposed to be gone by the time the fish is done cooking? I never have any sauce left.

      Reply
      • Marisa Franca

        August 26, 2020 at 7:32 am

        Hello Karen! There should be a little bit, not a whole lot since you're using fresh tomatoes. Are you baking in a large pan with too much area? Try baking in a smaller pan. Let me know if that works out for you but if the fish is tasty I wouldn't worry about it. Have a great day!! xoxo

        Reply
    2. Veena Azmanov

      February 15, 2020 at 1:41 pm

      5 stars
      Delicious and awesome combination. Looks yummy.

      Reply
    3. Amy Nash

      July 25, 2018 at 4:31 pm

      5 stars
      Another wonderful fish recipe of yours that I need to try! This sounds absolutely delicious for a Sunday dinner!

      Reply
    4. Dana

      July 23, 2018 at 9:52 am

      5 stars
      This is absolutely scrumptious! Baking white fish with little tomatoes that just burst in the heat offers up so much flavor. The capers add such a fabulous briny touch! And heck yes, you need the white wine. The best part is there's no question what to pair this dish with at dinner time 😉

      Reply
    5. Stef

      July 22, 2018 at 11:14 pm

      5 stars
      That story about the Atlantic totally cracked me up! It sounds like he was really polite. I'm sure he was totally cringing when she asked that. The fish sounds wonderful. I'll have to try it with some not quite as fresh fish around here.

      Reply
    6. Annemarie

      July 21, 2018 at 10:48 pm

      5 stars
      I hope you had some better luck this year! But, even if it's just a few fish, you can't beat the freshness. Those fillets look beautiful and I love the simple cooking style which looks perfect for fresh fish. Around here I think I'll use thin cod or haddock fillets.

      Reply
    7. Jennifer

      July 21, 2018 at 2:03 pm

      5 stars
      I love hearing about your fishing adventures! They are funny and interesting at the same time. This dish looks fabulous. I love healthy dinners that are easy and full of flavor. I will make this with our favorite gluten free spaghetti noodles. My daughter loves fish and will love this dish.

      Reply
    8. Patty

      July 21, 2018 at 5:24 am

      5 stars
      Lol I had a good laugh about the salt water! Flounder is one of my favorite fish, unfortunately I don't know any fisherman to get it fresh out of the water but next time I get some at the store I'll be sure to try your recipe, it looks so flavorful!

      Reply
    9. Michele

      July 20, 2018 at 10:51 pm

      5 stars
      My husband just got home from a fishing trip to Canada! He didnt get any flounder but brought home a ton of walleye... Im going to use your cooking tips for the Italian vegetables for the fish! It looks and sounds absolutely delicious!

      Reply
    10. Carmy

      July 19, 2018 at 2:18 pm

      5 stars
      Flounder is one of the only few fishes that my partner will DEVOUR. I'm going to have to try this italian style next! We usually pan fry it but this oven bake along with the sauce sounds absolutely perfect. Thanks for sharing this recipe!

      Reply
    11. Lisa

      July 19, 2018 at 12:19 pm

      5 stars
      You crack me up! "The Atlantic". We live in South Florida and I know better than to ask questions when a fisherman is in the zone -- especially when he's holding a casting-net. I used to be married to an angler and he was forever getting me up at 3 in the morning to "catch bait" before embarking on the actual fishing expedition. I definitely want to try your baked flounder recipe because I'm always looking for new ways to prepare fish. This one sounds stellar!

      Reply
    12. Gloria

      July 18, 2018 at 9:07 pm

      5 stars
      This sounds SOOOOO delicious. What a great dinner for any night of the week. Love the combination of fish/seafood and pasta. I have never tried flounder. I will be on the lookout for it next time I go shopping. Unfortunately, we do not live by water to get anything fresh. That would be awesome.

      Reply
    13. Rosa

      June 04, 2017 at 1:28 am

      5 stars
      Hi Marisa! Interesting story about the three ladies. 😉

      Love your flounder dish recipe! It looks and sounds fabulous! You're so lucky to get fresh fish. 🙂

      Have a great Sunday!

      Reply
      • Marisa Franca

        June 04, 2017 at 6:43 am

        Ciao, Rosa! We do love our fresh fish but now that we're back in Indiana we'll have to wait until Fall for Honey to get back to his shore fishing. Hope you have a great Sunday, too.

        Reply
    14. Karen (Back Road Journal)

      June 03, 2017 at 8:49 am

      5 stars
      A delicious looking dish. I'm very surprised that so many of your readers have never tried flounder. It's thin fillets are mild and tender, I think it's my favorite fish.

      Reply
      • Marisa Franca

        June 04, 2017 at 6:46 am

        Hi, Karen! I guess it all depends on where you're from when it comes to flounder. In the Northeast, it's called fluke and I believe there may be some other names also. We do love the taste. Have a great Sunday!

        Reply
    15. Agness of Run Agness Run

      June 02, 2017 at 4:30 pm

      This is such a great way of preparing fish! Loved the idea, Marisa!

      Reply
      • Marisa Franca

        June 04, 2017 at 6:47 am

        Thank you, Agness. So many people don't like the taste of "fish" but this is certainly not "fishy" tasting and the sauce gives it extra flavor. Have a great day and thank you for commenting.

        Reply
    16. Ashley

      June 02, 2017 at 1:27 am

      I've never tried flounder before, but this recipe looks super yummy!

      Reply
      • Marisa Franca

        June 02, 2017 at 3:41 pm

        Hi, Ashley! Flounder is a really mild fish -- it takes on the flavor of your favorite seasonings. Truly a yummy fish.

        Reply
    17. Kylee from Kylee Cooks

      May 31, 2017 at 2:24 pm

      There really is nothing quite like freshly caught fish for dinner. Love the question about salt water. That made me giggle. This dinner, as always from you, is bright and delicious looking!

      Reply
    18. Daniela Anderson

      May 31, 2017 at 6:30 am

      5 stars
      I don't think l ever ate flounder, but l love fish with vegetables, it's a nice, healthy and sayisfying meal. Fresh fish is always the best.

      Reply
    19. valmg @ From Val's Kitchen

      May 31, 2017 at 1:30 am

      5 stars
      This dish would be very well received here. My husband absolutely loves flounder and I do believe he would devour this if it was on the table.

      Reply
      • Marisa Franca

        May 31, 2017 at 5:33 am

        Hi, Val!! Both Hubby and I love flounder -- I don't think there's a way we don't like it. We don't live near the coast so when he gets the chance to try for the flounder he does.

        Reply
    20. Ciao Chow Linda

      May 30, 2017 at 10:37 pm

      How lucky you are to have a fisherman in the house. Funny story, and a delicious meal you prepared.

      Reply
      • Marisa Franca

        May 31, 2017 at 5:29 am

        Thank you, Linda. Righ now, Hubby is not feeling quite the fisherman but as the story goes if it were any other way it would be called "catching" instead of "fishing". ?

        Reply
    21. Susie

      May 30, 2017 at 8:02 pm

      Hi Marisa, You know me when it comes to tasty and easy recipes. Another great ? one dinner dish! I'll admit, when I first saw the picture of fisherman (grill master).....I was excited and happy the fishing jinx was broken......as I read on my heart sunk.....Sorry, about a slow fishing month? Seriously, I think it's time to head west for lake fishing??? Think about it for next year? Xoxoxo

      Reply
      • Marisa Franca

        May 31, 2017 at 5:35 am

        Hi, Susie!! Oh, I don't think Honey is going to give up on the attempt of outsmarting the fish -- he plans on getting a slew of them in the fall. We'll catch up soon on all the goings-on-- miss talking to you. Sending hugs and love to all of you. ?

        Reply
    22. Dene' V. Alexander

      May 30, 2017 at 7:38 pm

      5 stars
      This looks so good. The fish plus the tomatoes with the sauce are A+. I tend to toss flounder over in my gumbo, but have never just eaten the filets. I am a catfish and rainbow trout girl!!

      Reply
      • Marisa Franca

        May 31, 2017 at 5:31 am

        Hi, Dene'! Are you perhaps from the NOLA area? It sounds like good bayou cooking! You'll have to try flounder or even sea trout. They are both delicious and very mild tasting.

        Reply
    23. Molly Kumar

      May 30, 2017 at 12:07 pm

      5 stars
      This looks delicious Marisa and so much fun catching fresh fsh. I've never eaten a 'Flounder' but I Love fish and would try this next time we get fish.

      Reply
      • Marisa Franca

        May 30, 2017 at 3:38 pm

        Hi, Molly! If you like seafood you'll love flounder. It is such a mild fish and the flavor of the sauce gives it pizzaz.

        Reply
    24. Christine McMichael

      May 30, 2017 at 11:46 am

      This is a great recipe for date night! Love it and hope to make it soon. It looks delicious!

      Reply
      • Marisa Franca

        May 30, 2017 at 3:39 pm

        Hello, Christine! It would be ideal for date night. It's easy but it does taste special.

        Reply
    25. PAM

      May 30, 2017 at 9:16 am

      I have eaten flounder at restaurants before but I have never cooked my own before. I don't cook a lot of fish, but this might be an exception. It sounds so good.

      Reply
      • Marisa Franca

        May 30, 2017 at 3:41 pm

        Hi, Pam! Flounder is a great fish to make at home. There are so many great recipes you can choose from.

        Reply
    26. Jovina Coughlin

      May 29, 2017 at 9:40 pm

      Great recipe and one of my favorite fishes. We get wonderful flounder here also and your way of cooking it looks delicious.

      Reply
      • Marisa Franca

        May 30, 2017 at 7:12 am

        Hi, Jovina! We've never visited the panhandle but we hear the beaches are gorgeous and the fishing is good. The Gulf waters are beautiful, aren't they??

        Reply
        • Jovina Coughlin

          May 30, 2017 at 9:35 am

          yes the beaches are stunning - pure white sand. This is also fish heaven. so many good ones to choose from. I go to the fish market and pick out a big old flounder just caught and have them cut it into fillets - so good.
          You should visit and definitely let me know you are coming.

          Reply
    27. Julia

      May 29, 2017 at 7:14 pm

      Someone asked if Atlantic is salt water? Wow! Funny! The fish looks so good with all the tomatoes bursting with juices and flavours!

      Reply
      • Marisa Franca

        May 30, 2017 at 7:11 am

        Hi, Julia! There have been a lot of funny questions. Another one was when Hubby was cleaning all these fish on the cleaning station, "Can you eat those?" This is after ten fish had already been filleted. But the guys always answer all the questions, no matter what. And the recipe is great -- when we get back north we'll have to find another fish to use.

        Reply
    28. Veena Azmanov

      May 29, 2017 at 5:48 pm

      5 stars
      Love the unexpected interruption. I love flounder but have not seen it in the market here at all. Not an easy fish to find everywhere. Lucky you to get fresh catch. We have to rely on frozen here. This sounds so yum.

      Reply
      • Marisa Franca

        May 29, 2017 at 6:14 pm

        Hi, Veena! Yes, we are lucky but if you want to ty the recipe any firm fish will work. Flounder is exceptional I have to admit.

        Reply
    5 from 24 votes (6 ratings without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    I’m Marisa Franca, a home chef, food writer, and photographer who believes that you can make gourmet quality food at home with simple seasonal ingredients. I’m passionate about family, food, friends, everything Italian, and happy endings.

    More about me →

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    🍿Snack Favorites

    • Macaroni and cheese stuffed into a large pepperoni slice and baked.
      Pizza Bites Appetizer and Snack
    • A glass bowl filled with creamy chickpeas made into a hummus dip.
      Homemade Hummus Recipe
    • Casserole dish with baked ground beef taco dip.
      Baked Taco Dip
    • A sausage meatball pyramid in a white plate with the appetizers pierced with toothpicks.
      Cheesy Sausage Balls

    🇮🇹 Italian Comfort Food

    • Bolognese Sauce Antica gives you a true taste of Italy. A special sauce for a special meal.
      Bolognese Sauce Antica A True Taste of Italy
    • Creamy Parmesan Baked gnocchi in a rich cheesy sauce baked in a black cast iron skillet.
      Baked Gnocchi in Parmesan Sauce
    • A cast iron skillet holding the Beefy Ravioli Bake with torn basil leaves sprinkled on top.
      Beefy Baked Ravioli
    • A white plate filled with egg sauce coated pasta with bits of pork on top and some parley leaves.
      Classic Roman Spaghetti Alla Carbonara

    🌬️ Cozy Winter Soups

    • Creamy Chicken Wild Rice Soup recipe served in a white bowl and garnished with onions, bacon, and almonds.
      Savory Chicken Wild Rice Soup With Mushrooms
    • Bowl of Slow Cooker Taco Soup Topped With sour cream and corn chips.
      Easy Slow Cooker Taco Soup
    • Brown bowl filled with chunks of meat and barley grains in a tomato broth with a spoon in the bowl.
      Old-Fashioned Hearty Beef Barley Soup - The Way Mamma Used To Make
    • Black Bean soup garnished with sliced avocado, diced red onions, and cilantro leaves.
      Southwestern Black Bean Soup

    🤤 Delicious Yet Light

    • A salad bowl filled with Strawberry Lettuce combination and grilled chicken dressed with poppyseed dressing.
      Strawberry Poppyseed Salad
    • A glass bowl filled with orzo pasta combined with cucumbers, tomatoes, olives, chickpeas, feta, seasonings, and dressed with a Greek vinaigrette.
      Ultimate Greek Orzo Salad
    • Fresh green cabbage salad made with a homemade green goddess dressing.
      Green Goddess Salad And Dressing
    • Overhead view of large white bowl filled with arugula salad tossed with pears, gorgonzola cheese, cranberries, and walnuts.
      Arugula Salad

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About
    • Accessibility

    Newsletter

    • Subscribe for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 All Our Way

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.