Pan-Seared Fish Bowl (Printable)

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

# What You'll Need:

→ Fish

01 - 4 fillets (5.3 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

# Method:

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 18-20 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 12-15 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 3-4 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 Advice:

01 -
  • It clears out your vegetable drawer and still looks like you planned the whole thing.
  • The lemon sauce is so simple but makes everything taste bright and restaurant quality.
  • You can prep the vegetables and rice while the oven does most of the work.
  • Its one of those meals that feels indulgent but leaves you energized instead of heavy.
02 -
  • Dry the fish fillets thoroughly before seasoning or they will steam instead of sear, and you will miss out on that golden crust.
  • Dont walk away from the garlic when its cooking in butter because it goes from fragrant to bitter in seconds.
  • Let the rice rest covered after cooking so the grains firm up and become fluffy instead of mushy.
03 -
  • Use a nonstick or well seasoned cast iron skillet for the fish so it releases cleanly and you get an even golden crust.
  • Zest the lemon before you juice it, it saves time and keeps your zester from slipping on a wet surface.
  • If you want a little heat, add a pinch of red pepper flakes to the lemon sauce along with the garlic.
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