Pan-Seared Fish Bowl (Printable)

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

# Ingredient List:

→ 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

# Directions:

01 - Preheat oven to 425°F
02 - In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Toss with olive oil, salt, pepper, and oregano. Spread on 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 boil, reduce heat, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with fork
04 - Pat fish fillets dry with paper towels. Season both sides generously with salt, pepper, and smoked paprika
05 - Heat olive oil in large nonstick skillet over medium-high heat. Add fish fillets and cook 3-4 minutes per side until golden and cooked through. Transfer to plate and keep warm
06 - Melt butter in small saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Stir in lemon juice, zest, parsley, salt, and pepper. Remove from heat
07 - Divide cooked rice among 4 bowls. Top each with roasted vegetables and one fish fillet. Drizzle with lemon sauce and garnish with additional fresh parsley if desired

# Expert Advice:

01 -
  • It looks like restaurant food but comes together in under an hour with almost no fuss.
  • The lemon sauce is so good you will want to spoon it over everything, including the vegetables and rice.
  • You can swap the fish or vegetables based on what is fresh or what you forgot to use up.
  • Cleanup is minimal because most of it happens on one pan and in one skillet.
02 -
  • Do not skip drying the fish, even a little moisture will cause it to steam instead of sear and you will lose that crispy golden crust.
  • Let the fish sit undisturbed in the pan for the full time, flipping it too early will tear the flesh and ruin the presentation.
  • Make the lemon sauce last and drizzle it warm, if it sits too long the butter can separate and lose its silky texture.
03 -
  • Use a nonstick or well-seasoned cast iron skillet for the fish, stainless steel will stick unless you are very confident with your heat control.
  • Zest the lemon before you juice it, it is nearly impossible to zest a juiced lemon and you will regret the order.
  • Taste the lemon sauce before you drizzle it, some lemons are more tart than others and you may want to add a pinch of sugar or an extra pat of butter to balance it.
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