Pan-Seared Fish Bowl (Printable version)

Flaky white fish served over rice with roasted vegetables and zesty lemon drizzle.

# What You Need:

→ Fish

01 - 4 white fish fillets (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 Make It:

01 - Preheat oven to 425°F.
02 - In a large bowl, combine zucchini, red bell pepper, red onion, and cherry tomatoes. Drizzle with 2 tablespoons olive oil, season with salt, pepper, and dried oregano. Toss until evenly coated.
03 - Spread seasoned vegetables on a baking sheet in a single layer. Roast for 18-20 minutes until tender and lightly caramelized, stirring halfway through.
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 to low heat, cover, and simmer for 12-15 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
05 - Pat fish fillets dry with paper towels. Season both sides with salt, pepper, and smoked paprika if desired.
06 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Add fish fillets and cook 3-4 minutes per side until golden brown 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, and season with salt and pepper. Remove from heat.
08 - Divide cooked rice evenly among 4 serving bowls. Top each portion with roasted vegetables and one fish fillet. Drizzle lemon sauce over each bowl and garnish with additional fresh parsley if desired.

# Expert Advice:

01 -
  • The fish gets this gorgeous golden crust while staying impossibly tender inside, which feels like a small kitchen victory every single time.
  • You're doing four things at once but they all come together in about 45 minutes without any real stress or chopping endurance.
  • That lemon butter sauce is so bright it makes you feel energized instead of heavy, even though you've just had a proper dinner.
02 -
  • Don't move the fish in the pan before it's ready; the urge to flip early comes from anxiety, but a patient 3-4 minutes gives you a crust that actually stays attached instead of flaking off.
  • Your rice will keep cooking a little after you remove it from heat, so when the timer goes off, it's time to stop, not to keep cooking until it looks done.
03 -
  • Bring your fish to room temperature for about 10 minutes before cooking; cold fish sticks to the pan and won't sear properly, which I learned the hard way.
  • The smoked paprika isn't essential, but it adds a subtle depth that makes people ask what's different about your fish, and there's something nice about a secret ingredient.
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