Flounder with Brown Rice, Tomatoes & Fresh Thyme

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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.

Flounder with Brown Rice, Tomatoes & Fresh Thyme

Flounder with Brown Rice, Tomatoes & Fresh Thyme

Yields: 6 servings | Serving size: 1 cup | Calories: 275 | Total Fat: 9 gm | Saturated Fats: 2 gm | Trans Fats: 0 gm | Cholesterol: 54 mg | Sodium: 768 mg | Carbohydrates: 29 gm | Dietary fiber: 3 gm | Sugars: 3 gm | Protein: 19 gm | SmartPoints (Freestyle): 6 |


    For the fish
  • 1 1/2 pounds Flounder filets, cut into 1” squares (or your favorite white fish)
  • 1 tablespoon lemon juice
  • 1/2 cup Greek yogurt, low fat, plain
    For the rice
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic
  • 1/2 cup diced sweet onion
  • 1 cup long grain brown rice
  • 1 (14.5 ounce) can petit diced tomatoes
  • 1 (14.5 ounce) can vegetable broth, fat free, low sodium
  • 1 tablespoon capers, drained
  • 1/2 teaspoon crushed red pepper
  • Salt to taste
  • 1 tablespoon fresh thyme


  1. 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.
  2. 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.

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13 Comments on "Flounder with Brown Rice, Tomatoes & Fresh Thyme"

  1. Jessica Shuler  July 9, 2012

    Making this right now.  It looks and smells amazing!!!

  2. best hcg drops  October 20, 2012

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

  3. Allison  February 12, 2013

    Can this be made with Quinoa instead of rice and how would you go about doing this? thanks!!

  4. Karin  April 15, 2013

    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?

    • Skinny Ms.  April 17, 2013

      Karin, The fish and yogurt go in with the rice mixture, cook 10 minutes more.

  5. Kumud  August 6, 2014

    Can you use chicken instead of fish?

    • SkinnyMs  August 6, 2014

      Kumud, Yes, chicken breasts will work.

  6. QJean  November 2, 2014

    I so did this wrong. I cooked the rice first and added it the liquids 🙁

    • SkinnyMs  November 3, 2014

      QJean, That should still be okay:).

  7. Laura  September 12, 2016

    I have vanilla greek flovored yorgurt will that be ok or ruin it?

    • Gale Compton  September 13, 2016

      Laura, You can certainly use vanilla but plain is best! 🙂


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