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.
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.
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?”
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*
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.
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
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.
Instead, I sauté my veggies for the sauce in a smaller skillet then use a glass casserole dish to bake the fish in the oven.
It takes about 10 minutes to prep the veggies for the cherry tomato herb sauce, 10 minutes to sauté the vegetables, then 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.
This is a great tasting dish that is low in fat and calories yet high in flavor and satisfaction. We hope you sign up for our newsletter, we enjoy sharing our recipes and adventures.
Tutti a tavola è pronto!
Un caro saluto e alla prossima.
Baked Flounder Italian Style with Fresh Cherry Tomato Herb Sauce
Ingredients
- 1 1/2 lb flounder fillets about 4 fillets
- 3 Tablespoons extra virgin olive oil - divided
- 1 cup thinly sliced onion
- 3 garlic cloves minded
- 1/2 cup thinly sliced celery
- 1 1/2 cup cherry or grape tomatoes halved
- 2 Tablespoons capers rinsed in cold water
- 1 Tablespoon Italian seasoning
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 8 drops hot sauce
- 2 Tablespoons dry white wine
- 1/4 cup water
- 5 fresh basil leaves cut into ribbons
- 8 ounces angel hair pasta cooked al dente
- 2 Tablespoons parmesan cheese divided
- Cooking spray
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
Nutrition
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Amy Nash says
July 25, 2018 at 4:31 pmAnother wonderful fish recipe of yours that I need to try! This sounds absolutely delicious for a Sunday dinner!
Dana says
July 23, 2018 at 9:52 amThis 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 😉
Stef says
July 22, 2018 at 11:14 pmThat 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.
Annemarie says
July 21, 2018 at 10:48 pmI 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.
Jennifer says
July 21, 2018 at 2:03 pmI 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.
Patty says
July 21, 2018 at 5:24 amLol 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!
Michele says
July 20, 2018 at 10:51 pmMy 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!
Carmy says
July 19, 2018 at 2:18 pmFlounder 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!
Lisa says
July 19, 2018 at 12:19 pmYou 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!
Gloria says
July 18, 2018 at 9:07 pmThis 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.
Rosa says
June 4, 2017 at 1:28 amHi 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!
Marisa Franca says
June 4, 2017 at 6:43 amCiao, 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.
Karen (Back Road Journal) says
June 3, 2017 at 8:49 amA 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.
Marisa Franca says
June 4, 2017 at 6:46 amHi, 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!
Agness of Run Agness Run says
June 2, 2017 at 4:30 pmThis is such a great way of preparing fish! Loved the idea, Marisa!
Marisa Franca says
June 4, 2017 at 6:47 amThank 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.
Ashley says
June 2, 2017 at 1:27 amI’ve never tried flounder before, but this recipe looks super yummy!
Marisa Franca says
June 2, 2017 at 3:41 pmHi, Ashley! Flounder is a really mild fish — it takes on the flavor of your favorite seasonings. Truly a yummy fish.
Kylee from Kylee Cooks says
May 31, 2017 at 2:24 pmThere 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!
Daniela Anderson says
May 31, 2017 at 6:30 amI 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.
valmg @ From Val's Kitchen says
May 31, 2017 at 1:30 amThis 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.
Marisa Franca says
May 31, 2017 at 5:33 amHi, 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.
Ciao Chow Linda says
May 30, 2017 at 10:37 pmHow lucky you are to have a fisherman in the house. Funny story, and a delicious meal you prepared.
Marisa Franca says
May 31, 2017 at 5:29 amThank 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”. ?
Susie says
May 30, 2017 at 8:02 pmHi 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
Marisa Franca says
May 31, 2017 at 5:35 amHi, 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. ?
Dene' V. Alexander says
May 30, 2017 at 7:38 pmThis 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!!
Marisa Franca says
May 31, 2017 at 5:31 amHi, 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.
Molly Kumar says
May 30, 2017 at 12:07 pmThis 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.
Marisa Franca says
May 30, 2017 at 3:38 pmHi, Molly! If you like seafood you’ll love flounder. It is such a mild fish and the flavor of the sauce gives it pizzaz.
Christine McMichael says
May 30, 2017 at 11:46 amThis is a great recipe for date night! Love it and hope to make it soon. It looks delicious!
Marisa Franca says
May 30, 2017 at 3:39 pmHello, Christine! It would be ideal for date night. It’s easy but it does taste special.
PAM says
May 30, 2017 at 9:16 amI 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.
Marisa Franca says
May 30, 2017 at 3:41 pmHi, Pam! Flounder is a great fish to make at home. There are so many great recipes you can choose from.
Jovina Coughlin says
May 29, 2017 at 9:40 pmGreat recipe and one of my favorite fishes. We get wonderful flounder here also and your way of cooking it looks delicious.
Marisa Franca says
May 30, 2017 at 7:12 amHi, 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??
Jovina Coughlin says
May 30, 2017 at 9:35 amyes 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.
Julia says
May 29, 2017 at 7:14 pmSomeone asked if Atlantic is salt water? Wow! Funny! The fish looks so good with all the tomatoes bursting with juices and flavours!
Marisa Franca says
May 30, 2017 at 7:11 amHi, 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.
Veena Azmanov says
May 29, 2017 at 5:48 pmLove 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.
Marisa Franca says
May 29, 2017 at 6:14 pmHi, 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.