Pan-Seared Fish Bowl (Printable)

Tender white fish, fluffy rice, and roasted vegetables drizzled with zesty lemon sauce for a wholesome meal.

# What You'll Need:

→ Fish

01 - 4 fillets flaky white fish (cod, halibut, or tilapia), 5.3 oz each
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 fresh parsley, chopped
19 - Salt and pepper to taste

# How-To:

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

# Expert Advice:

01 -
  • It comes together in under 45 minutes, which means weeknight dinners stop feeling like a negotiation with yourself.
  • The lemon sauce is so bright and buttery it makes even simple fish taste like something from a restaurant kitchen.
  • Everything cooks simultaneously, so you're not standing around waiting or juggling multiple timings.
02 -
  • Dry fish completely before searing or you'll get a rubbery surface instead of a crust; I learned this the hard way with a kitchen towel that wasn't absorbent enough.
  • Don't overcrowd the pan with fish or you'll drop the temperature and end up with poached rather than seared fillets that stick to the pan.
03 -
  • Medium-high heat for the fish is the sweet spot; too hot and the outside burns before the inside cooks, too cool and you get no crust at all.
  • Let your rice rest covered for five minutes after cooking—this completes the cooking process and lets the grains firm up enough to stay separate on the plate.
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