Flounder with Brown Rice, Tomatoes & Fresh Thyme

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This dish is full of healthy vitamins for your body!

Enjoy this SkinnyLicious dish, which is high in omega-3’s, and a good source of protein, selenium, and manganese. Brown rice with tomatoes is a great accompaniment to fish. This is a complete meal that will fill you up and keep you satisfied for hours. Brown rice is a whole grain and a much better alternative to white rice or pasta. It pairs perfectly with fish and is elevated even more with the fresh taste of thyme and tomatoes. Best of all, the tomatoes and herbs in this dish boost its health content even more.

Finding a healthy rice recipe is a great solution for a weeknight dinner or when you are entertaining. Rice dishes can be casual and run-of-the-mill, but paired with fish, it becomes perfect for a special occasion. This brown rice recipe can be adjusted to serve a single diner or a large dinner party. It even travels well, so if you are looking for a dish to bring to a special occasion, this is an option.

Fresh thyme gives this dish an unexpected twist. Brown rice tomatoes pairs well with a variety of herbs and most would expect a tomato dish to be flavored with basil. Thyme is a great alternative and highlights the taste of the flounder.

Want to incorporate fish into your diet more often? Try a few of our omega-3 recipes,  Blackened Sockeye Salmon and Lemon Tilapia.

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Flounder with Brown Rice, Tomatoes & Fresh Thyme

Full of omega-3s and other vitamins and minerals, this dish is satisfying and nutritious.
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Yield 6 people
Serving Size 1 cup
Course Dinner
Cuisine Universal
Author SkinnyMs.


For the fish

  • 1 1/2 pounds flounder fillets cut into 1 inch squares or your favorite white fish
  • 1 tablespoon lemon juice
  • 1/2 cup plain yogurt

For the Rice

  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves
  • 1/2 cup sweet onion diced
  • 1 cup long grain brown rice
  • 14 1/2 ounce petit diced tomatoes can
  • 14 1/2 ounce vegetable broth fat free low sodium
  • 1 tablespoon capers drained
  • 1/2 teaspoon crushed red pepper
  • salt to taste
  • 1 tablespoon thyme fresh


  • In a large mixing bowl combine lemon juice and yogurt, add Flounder pieces, coat with yogurt, cover and allow to marinate in the refrigerator while rice is cooking.
  • Add oil to a large skillet, heat to medium-low, add garlic and onion and cook until tender, approximately 5 minutes. Add rice and remaining ingredients, stir. Cover rice mixture with lid, reduce heat to low and continue cooking approximately 40 minutes or until rice is tender. Add Flounder alone with yogurt, and continue cooking until fish is done, approximately 10 minutes.

Nutrition Information

Serving: 1cup | Calories: 268kcal | Carbohydrates: 32g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 51mg | Sodium: 743mg | Potassium: 474mg | Fiber: 3g | Sugar: 5g | Vitamin A: 435IU | Vitamin C: 10mg | Calcium: 63mg | Iron: 2mg |
SmartPoints (Freestyle): 7
Keywords Gluten-Free

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  1. Great Job. My thanks for posting that. I will return back to see what's new and inform my coworkers about your site

  2. Does the fish get added in with the rice, or does the rice get removed from pan, and the fish/yogurt cook alone in the pan?

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