Pan-Seared Fish Bowl (Printable)

Tender pan-seared white fish over fluffy rice with roasted seasonal vegetables and zesty lemon sauce.

# What You'll 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

# How to Make It:

01 - Set oven to 425°F.
02 - In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Toss with 2 tablespoons olive oil, salt, pepper, and dried oregano until evenly coated.
03 - Spread vegetable mixture on a baking sheet in a single layer. Roast for 18 to 20 minutes until tender and lightly caramelized.
04 - Rinse rice under cold water. In a saucepan, combine rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 12 to 15 minutes until water is absorbed.
05 - Remove saucepan from heat and let stand covered for 5 minutes. Fluff rice gently with a fork.
06 - Pat fish fillets dry with paper towels. Season both sides evenly with salt, pepper, and smoked paprika if using.
07 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Add fish fillets and cook for 3 to 4 minutes per side until golden brown and cooked through. Transfer to a warm plate.
08 - Melt 2 tablespoons butter in a small saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Remove from heat and stir in lemon juice, lemon zest, parsley, salt, and pepper.
09 - Divide cooked rice evenly among 4 bowls. Top each portion with roasted vegetables and a seared fish fillet. Drizzle lemon sauce over the top and garnish with additional fresh parsley if desired.

# Expert Suggestions:

01 -
  • The fish cooks in minutes but tastes like you've been in the kitchen for hours.
  • Everything comes together in one meal without feeling heavy or complicated.
  • That lemon sauce is the kind of thing you'll find yourself pouring over everything else you make.
  • It's naturally healthy but tastes genuinely indulgent, which is the whole point.
02 -
  • Pat your fish dry before it hits the pan, or it will steam instead of sear, and you'll lose that crucial crispy texture.
  • Don't walk away from the fish once it starts cooking, because the difference between golden and overcooked is literally one minute.
  • The lemon sauce is best made last and served warm; it breaks down if it sits, but it tastes fresher anyway if it's still slightly steaming.
03 -
  • If you don't have a nonstick skillet, use stainless steel and let the fish sit undisturbed for the full 3 to 4 minutes; it will release naturally once the crust forms.
  • Prep your lemon sauce ingredients before the fish goes in the pan so you're not scrambling when everything is hot and needs immediate attention.
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