Flounder with Brown Rice, Tomatoes & Fresh Thyme
Full of omega-3s and other vitamins and minerals, this dish is satisfying and nutritious.
Servings: 6 people
Calories: 268kcal
Ingredients
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
Instructions
- 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
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
SmartPoints (Freestyle): 7
SmartPoints (Freestyle): 7