29+ Delicious Italian Baked Flounder Recipes to Try Tonight

If you’re a fan of light, flavorful, and healthy seafood dishes, baked flounder is a must-try.

Italian cuisine offers a treasure trove of ways to elevate this delicate fish, blending it with vibrant herbs, fresh vegetables, rich cheeses, and bold Mediterranean flavors.

From zesty lemon-caper sauces to hearty tomato-basil bakes, Italian baked flounder recipes are as versatile as they are delicious.

Whether you’re hosting a dinner party, planning a romantic meal, or preparing a wholesome family dinner, this collection of 29+ Italian baked flounder recipes has something to delight every palate.

Dive into this curated list of irresistible recipes and bring the authentic taste of Italy to your kitchen.

29+ Delicious Italian Baked Flounder Recipes to Try Tonight

Italian baked flounder is a perfect example of how simple ingredients can create extraordinary flavors.

With these 29+ recipes, you have a diverse array of options to suit any occasion.

Each dish highlights the delicate taste of flounder while incorporating the rich traditions of Italian cooking—whether through fresh herbs, tangy sauces, or savory toppings.

Explore the possibilities, experiment with flavors, and enjoy the satisfaction of a home-cooked Italian meal.

From light and healthy to indulgently cheesy, these recipes ensure that your dining experience will be nothing short of spectacular.

Italian Baked Flounder with Herbed Tomato Sauce

This Italian-inspired baked flounder dish is a harmonious blend of delicate fish, vibrant herbs, and a tangy tomato sauce. Perfect for a weeknight dinner or a special gathering, it’s light, healthy, and bursting with Mediterranean flavors. The tender flounder fillets bake to perfection while soaking in the essence of oregano, garlic, and tomatoes.

Ingredients:

• 4 flounder fillets
• 1 cup canned diced tomatoes
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Add garlic and onion; sauté until fragrant and softened, about 3-4 minutes.
3. Stir in diced tomatoes, oregano, red pepper flakes, salt, and pepper. Simmer for 5 minutes until slightly thickened.
4. Place flounder fillets in a baking dish. Pour the herbed tomato sauce over the fish.
5. Sprinkle Parmesan cheese evenly on top.
6. Bake for 15-20 minutes, or until the fish flakes easily with a fork.
7. Garnish with fresh parsley before serving.

The combination of flounder and herbed tomato sauce is a true winner. With minimal effort, you can create a restaurant-quality dish that’s healthy, comforting, and full of Italian charm. Serve it alongside crusty bread or a side of steamed vegetables for a complete meal.

Italian Baked Flounder with Lemon and Capers

This recipe is a citrusy and savory delight that elevates the mild flavor of flounder with the boldness of capers and fresh lemon. The simple preparation and sophisticated taste make it an excellent choice for busy weeknights or intimate dinners.

Ingredients:

• 4 flounder fillets
• 2 lemons (zest and juice)
• 2 tbsp capers, drained
• 3 tbsp olive oil
• 1/2 cup dry white wine (optional)
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh dill or parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Arrange flounder fillets in a lightly greased baking dish.
3. In a small bowl, mix olive oil, lemon zest, lemon juice, thyme, salt, and pepper. Pour this mixture over the fish.
4. Sprinkle capers evenly over the fillets. Add white wine to the dish if using.
5. Bake for 12-15 minutes, or until the fish is opaque and flakes easily.
6. Garnish with fresh dill or parsley and serve immediately.

This dish captures the essence of Mediterranean simplicity with its bright flavors and aromatic herbs. The capers add a tangy punch, while the lemon complements the delicate flounder beautifully. Pair this dish with a light salad or roasted potatoes for a satisfying and elegant meal.

Italian Baked Flounder with Garlic and Basil Pesto

For a flavorful twist, this recipe coats flounder fillets in a luscious basil pesto before baking. The rich, garlicky pesto enhances the fish’s natural sweetness, creating a dish that’s both vibrant and indulgent. Perfect for pesto lovers and seafood enthusiasts alike!

Ingredients:

• 4 flounder fillets
• 1/3 cup basil pesto (store-bought or homemade)
• 2 tbsp olive oil
• 1/4 cup cherry tomatoes, halved
• Salt and pepper to taste
• 2 tbsp grated Parmesan cheese
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a baking dish with olive oil and arrange the flounder fillets in a single layer.
3. Spread a generous layer of basil pesto over each fillet.
4. Scatter cherry tomato halves around the fish.
5. Sprinkle with salt, pepper, and Parmesan cheese.
6. Bake for 15-20 minutes, or until the fish is cooked through and flakes easily.
7. Serve with lemon wedges for added freshness.

This Italian baked flounder with basil pesto is a celebration of bold flavors. The pesto’s nuttiness and garlic perfectly balance the tender fish, while the burst of juicy tomatoes adds color and brightness. Serve with a side of pasta or a simple green salad for an unforgettable meal.

Italian Baked Flounder with Sun-Dried Tomatoes and Olives

This Italian baked flounder recipe blends the briny richness of olives with the sweet and tangy flavor of sun-dried tomatoes. It’s a bold, Mediterranean-inspired dish that’s easy to prepare and perfect for impressing guests or elevating a family dinner.

Ingredients:

• 4 flounder fillets
• 1/3 cup sun-dried tomatoes, chopped
• 1/4 cup Kalamata olives, sliced
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried Italian seasoning
• Salt and pepper to taste
• 2 tbsp fresh basil, chopped
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, combine sun-dried tomatoes, olives, olive oil, garlic, Italian seasoning, salt, and pepper.
3. Place the flounder fillets in a greased baking dish and spoon the mixture evenly over the top.
4. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh basil and serve with lemon wedges.

The combination of sun-dried tomatoes and olives adds depth and complexity to this dish, making it a standout option for those who love bold, savory flavors. Pair it with roasted vegetables or a fresh green salad for a complete meal.

Italian Baked Flounder with Creamy Spinach and Parmesan

This creamy and indulgent baked flounder recipe pairs perfectly with a rich spinach-Parmesan topping. The dish is a delightful combination of comfort food and refined Italian cuisine, making it ideal for special occasions or a cozy family dinner.

Ingredients:

• 4 flounder fillets
• 2 cups fresh spinach, chopped
• 1/2 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tbsp butter
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1/4 tsp nutmeg (optional)
• 2 tbsp breadcrumbs (optional, for topping)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a skillet, melt butter over medium heat. Add garlic and sauté until fragrant.
3. Stir in spinach and cook until wilted. Add heavy cream, Parmesan cheese, salt, pepper, and nutmeg. Cook until the sauce thickens slightly.
4. Arrange the flounder fillets in a baking dish. Spread the creamy spinach mixture evenly over the top.
5. Sprinkle breadcrumbs over the spinach mixture if desired.
6. Bake for 18-20 minutes, or until the fish is cooked through and the topping is golden.

The creamy spinach and Parmesan topping transform simple flounder fillets into an irresistible dish. This recipe is comfort food at its finest, with rich flavors and a velvety texture that pairs wonderfully with mashed potatoes or a warm baguette.

Italian Baked Flounder with Zucchini and Cherry Tomatoes

This light and healthy recipe combines flounder with the freshness of zucchini and cherry tomatoes, baked to perfection with Italian herbs and olive oil. It’s a colorful, flavorful dish that’s perfect for enjoying seasonal produce.

Ingredients:

• 4 flounder fillets
• 1 zucchini, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 2 tbsp fresh parsley, chopped
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Arrange flounder fillets in a greased baking dish. Surround the fish with zucchini slices and cherry tomato halves.
3. Drizzle olive oil over the fish and vegetables. Sprinkle with oregano, garlic powder, salt, and pepper.
4. Top with Parmesan cheese.
5. Bake for 15-20 minutes, or until the fish is flaky and the vegetables are tender.
6. Garnish with fresh parsley before serving.

This vibrant dish is a celebration of fresh ingredients and Italian simplicity. The zucchini and tomatoes complement the mild flounder beautifully, creating a light yet satisfying meal. Serve it with a side of quinoa or rice for a wholesome dinner.

Italian Baked Flounder with White Wine and Shallots

This elegant recipe combines flounder fillets with the rich, aromatic flavors of white wine and shallots. The dish is light yet luxurious, making it perfect for dinner parties or romantic meals at home. The wine-based sauce enhances the fish’s delicate texture, creating a memorable culinary experience.

Ingredients:

• 4 flounder fillets
• 2 shallots, thinly sliced
• 1/2 cup dry white wine
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small skillet, heat olive oil over medium heat. Add shallots and sauté until soft and translucent.
3. Add white wine, thyme, salt, and pepper to the skillet. Simmer for 3-4 minutes.
4. Place the flounder fillets in a baking dish and pour the wine-shallot mixture over them.
5. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
6. Garnish with fresh parsley and serve with lemon wedges.

This Italian baked flounder with white wine and shallots is a sophisticated dish that’s deceptively simple to prepare. The sauce is aromatic and flavorful, perfectly complementing the fish. Pair it with risotto or steamed asparagus for a delightful dinner.

Italian Baked Flounder with Eggplant and Mozzarella

This hearty recipe brings together tender flounder fillets with layers of eggplant and melted mozzarella, inspired by classic Italian comfort food. It’s a wholesome, cheesy dish that’s sure to satisfy everyone at the table.

Ingredients:

• 4 flounder fillets
• 1 medium eggplant, sliced into rounds
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 2 tbsp olive oil
• 1 tsp dried basil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a baking dish and layer the bottom with eggplant slices. Drizzle with olive oil and season with salt and pepper.
3. Place the flounder fillets on top of the eggplant. Spread marinara sauce evenly over the fish.
4. Sprinkle mozzarella cheese over the marinara and dust with dried basil.
5. Bake for 20-25 minutes, or until the cheese is bubbly and golden, and the fish is cooked through.
6. Garnish with fresh basil before serving.

This Italian baked flounder with eggplant and mozzarella is a comforting dish that combines fresh fish with the satisfying flavors of an Italian classic. Serve it with garlic bread or a mixed green salad for a complete meal that feels like a warm embrace.

Italian Baked Flounder with Artichokes and Lemon Butter Sauce

This recipe pairs delicate flounder fillets with the subtle, earthy taste of artichokes, enhanced by a zesty lemon butter sauce. It’s a light, elegant dish with a beautiful balance of flavors, ideal for special occasions or a refined dinner at home.

Ingredients:

• 4 flounder fillets
• 1 cup canned artichoke hearts, drained and chopped
• 3 tbsp unsalted butter
• 1 lemon (zest and juice)
• 2 cloves garlic, minced
• 1 tsp dried parsley
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Melt butter in a small skillet over medium heat. Add garlic and cook until fragrant. Stir in lemon zest, juice, dried parsley, salt, and pepper.
3. Arrange flounder fillets in a greased baking dish. Scatter the artichoke hearts around the fish.
4. Pour the lemon butter sauce over the fish and artichokes.
5. Bake for 15-20 minutes, or until the fish is flaky and tender.
6. Serve immediately with extra lemon wedges if desired.

This Italian baked flounder with artichokes and lemon butter sauce is a delightful fusion of light and rich flavors. The artichokes add a unique texture, while the lemon butter sauce brings a refreshing zing. Pair it with roasted potatoes or quinoa for an elegant yet simple meal.

Italian Baked Flounder with Capers and Lemon Herb Sauce

This light and flavorful Italian dish combines tender flounder fillets with the tangy brightness of capers and lemon, enhanced by aromatic herbs. It’s a simple yet sophisticated recipe perfect for a quick weeknight dinner or an elegant meal with friends.

Ingredients:

• 4 flounder fillets
• 2 tbsp capers, drained
• Juice of 1 lemon
• Zest of 1 lemon
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried parsley
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix olive oil, lemon juice, zest, oregano, dried parsley, salt, and pepper.
3. Place flounder fillets in a greased baking dish. Drizzle the lemon herb mixture evenly over the fish. Scatter capers on top.
4. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh parsley and serve with steamed vegetables or rice.

This Italian baked flounder with capers and lemon herb sauce is a fresh and zesty dish that pairs beautifully with simple sides like roasted vegetables or quinoa. The capers add a pop of flavor that elevates the delicate fish into a culinary delight.

Italian Baked Flounder with Roasted Red Peppers and Basil

This colorful dish highlights flounder fillets baked with the sweet and smoky flavors of roasted red peppers, finished with fresh basil for a fragrant, summery touch. It’s an easy-to-make recipe that brings a taste of Italy to your table.

Ingredients:

• 4 flounder fillets
• 1 cup roasted red peppers, sliced
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried basil
• Salt and pepper to taste
• 2 tbsp fresh basil, chopped
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix olive oil, garlic, dried basil, salt, and pepper.
3. Arrange flounder fillets in a greased baking dish. Top with roasted red pepper slices and drizzle the olive oil mixture over the top.
4. Bake for 15-20 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh basil and serve with lemon wedges.

The combination of roasted red peppers and basil creates a harmonious blend of sweetness and freshness that perfectly complements the mild flounder. Pair this dish with a side of orzo or a crisp Italian salad for a satisfying meal.

Italian Baked Flounder with Garlic Butter and Breadcrumbs

For fans of a crispy, golden crust, this Italian baked flounder recipe combines garlic butter and seasoned breadcrumbs for a satisfying crunch. It’s a classic and comforting dish that’s easy to prepare yet full of rich, savory flavors.

Ingredients:

• 4 flounder fillets
• 1/4 cup breadcrumbs
• 3 tbsp unsalted butter, melted
• 2 garlic cloves, minced
• 1 tsp dried Italian seasoning
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, combine melted butter, garlic, Italian seasoning, Parmesan cheese, salt, and pepper.
3. Arrange the flounder fillets in a greased baking dish. Brush the garlic butter mixture generously over the fish.
4. Sprinkle breadcrumbs evenly over the top of the fillets.
5. Bake for 15-20 minutes, or until the fish is cooked through and the breadcrumbs are golden brown.
6. Garnish with fresh parsley and serve immediately.

This Italian baked flounder with garlic butter and breadcrumbs is a deliciously crunchy and flavorful dish that pairs beautifully with creamy mashed potatoes or a hearty vegetable medley. It’s a recipe that brings comfort and sophistication to your dining table.

Italian Baked Flounder with Spinach and Ricotta

This creamy Italian-inspired dish features flounder fillets layered with sautéed spinach and a rich ricotta cheese mixture. It’s a luxurious yet wholesome recipe, perfect for anyone looking to elevate their seafood experience.

Ingredients:

• 4 flounder fillets
• 2 cups fresh spinach, chopped
• 1 cup ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1 egg, lightly beaten
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 tsp nutmeg
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Sauté garlic until fragrant, then add spinach and cook until wilted. Set aside to cool.
3. In a bowl, mix ricotta cheese, Parmesan cheese, egg, nutmeg, salt, and pepper. Stir in the cooked spinach.
4. Arrange the flounder fillets in a greased baking dish. Spread the ricotta mixture evenly over the fillets.
5. Bake for 20-25 minutes, or until the fish is cooked through and the cheese mixture is slightly golden.
6. Serve hot with crusty bread or a side salad.

This Italian baked flounder with spinach and ricotta is a creamy and satisfying dish that brings the comfort of traditional Italian flavors to your plate. It’s an ideal recipe for family dinners or special occasions.

Italian Baked Flounder with Sun-Dried Tomatoes and Olives

Bursting with Mediterranean flavors, this recipe combines flounder fillets with tangy sun-dried tomatoes and briny olives. The result is a dish that’s light, flavorful, and reminiscent of coastal Italian cuisine.

Ingredients:

• 4 flounder fillets
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup Kalamata olives, sliced
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix olive oil, garlic, oregano, salt, and pepper.
3. Arrange flounder fillets in a greased baking dish. Top with sun-dried tomatoes and olives, then drizzle the olive oil mixture over everything.
4. Bake for 15-20 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh parsley and serve immediately.

This Italian baked flounder with sun-dried tomatoes and olives is a delightful dish full of bold and tangy flavors. It pairs wonderfully with couscous or roasted vegetables, making it a versatile option for any meal.

Italian Baked Flounder with Zucchini and Cherry Tomatoes

This recipe celebrates fresh summer produce, combining flounder fillets with tender zucchini and sweet cherry tomatoes. Light, healthy, and colorful, it’s a simple yet delicious dish that brings the essence of Italian cooking to your kitchen.

Ingredients:

• 4 flounder fillets
• 1 medium zucchini, sliced into rounds
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1 tsp dried Italian seasoning
• 2 garlic cloves, minced
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Toss zucchini and cherry tomatoes with olive oil, garlic, Italian seasoning, salt, and pepper in a bowl.
3. Arrange the flounder fillets in a greased baking dish. Surround the fish with the zucchini and tomato mixture.
4. Bake for 15-20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
5. Garnish with fresh basil and serve immediately.

This Italian baked flounder with zucchini and cherry tomatoes is a fresh, vibrant dish that highlights the best of seasonal ingredients. It’s a light yet satisfying option that pairs beautifully with a chilled glass of white wine or a side of herbed rice.

Note: More recipes are coming soon!