Pan-Seared Fish Bowl (Printable)

Tender white fish with roasted vegetables and lemon sauce over fluffy rice

# What You Need:

→ Fish

01 - 4 fillets (6 oz each) flaky white fish such as cod, halibut, or tilapia
02 - 1 tablespoon olive oil
03 - Salt and freshly ground black pepper to taste
04 - 1 teaspoon smoked paprika optional

→ Rice

05 - 1 cup jasmine or basmati rice
06 - 2 cups water
07 - 1/2 teaspoon salt

→ Roasted Vegetables

08 - 1 medium zucchini sliced
09 - 1 medium red bell pepper chopped
10 - 1 small red onion sliced
11 - 1 cup cherry tomatoes halved
12 - 2 tablespoons olive oil
13 - Salt and pepper to taste
14 - 1 teaspoon dried oregano

→ Lemon Sauce

15 - 2 tablespoons unsalted butter
16 - 2 cloves garlic minced
17 - Juice and zest of 1 lemon
18 - 1 tablespoon chopped fresh parsley
19 - Salt and pepper to taste

# Directions:

01 - Preheat the oven to 425°F.
02 - In a large bowl, toss zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, salt, pepper, and oregano. Spread on a baking sheet and roast for 18 to 20 minutes until tender and slightly caramelized.
03 - Rinse rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, then reduce heat, cover, and simmer for 12 to 15 minutes or until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
04 - Pat fish fillets dry. Season both sides with salt, pepper, and smoked paprika.
05 - Heat olive oil in a large nonstick skillet over medium-high heat. Add fish and cook for 3 to 4 minutes per side, until golden and cooked through. Remove and keep warm.
06 - Melt butter in a small saucepan over medium heat. Add garlic and sauté for 1 minute until fragrant. Stir in lemon juice, zest, parsley, salt, and pepper. Remove from heat.
07 - Divide rice among 4 bowls. Top with roasted vegetables and a fish fillet. Drizzle with lemon sauce and garnish with extra parsley if desired.

# Expert Tips:

01 -
  • The whole meal comes together in under 45 minutes, which means you can actually enjoy dinner instead of spending your evening in the kitchen.
  • Fish cooked this way turns out tender and delicate without feeling fancy or intimidating, perfect for when you want to feel accomplished but not stressed.
  • It's flexible enough to swap vegetables based on what's in season or what you feel like eating that day.
02 -
  • Pat your fish completely dry before searing, otherwise steam will prevent it from getting golden and the texture becomes rubbery instead of tender and flaky.
  • Don't flip your fish more than once and resist the urge to poke at it while it cooks, because movement is the enemy of a good crust.
  • Add the lemon sauce after removing everything from heat so the brightness of the acid and freshness of the parsley don't get dulled by continued cooking.
03 -
  • Buy fish the same day you plan to cook it, or store it in the coldest part of your fridge and use it within a day for best results.
  • If your skillet doesn't have a nonstick surface, add a tiny bit more oil and don't move the fish around, which actually helps build a better crust on regular stainless steel.
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