Pan-Seared Fish Bowl (Printable)

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

# What You’ll Need:

→ Fish

01 - 4 fillets flaky white fish such as cod, halibut, or tilapia, 5.3 ounces 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 Prepare:

01 - Preheat oven to 425°F. In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, salt, pepper, and oregano. Spread on a baking sheet and roast for 18 to 20 minutes until tender and lightly caramelized.
02 - 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 to 15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
03 - Pat fish fillets dry with paper towels. Season both sides evenly with salt, pepper, and smoked paprika.
04 - Heat olive oil in a large nonstick skillet over medium-high heat. Add fish and cook 3 to 4 minutes per side until golden and cooked through. Transfer to a warm plate.
05 - 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.
06 - Divide cooked rice among 4 bowls. Top each with roasted vegetables and a seared fish fillet. Drizzle with lemon sauce and garnish with additional fresh parsley if desired.

# Expert Suggestions:

01 -
  • The fish stays impossibly tender and doesn't taste fishy at all—just delicate and buttery.
  • Everything cooks simultaneously, so you're done in under an hour without the frantic energy of complicated timing.
  • That lemon sauce is the secret weapon that makes people ask for the recipe before they've finished eating.
02 -
  • Pat your fish completely dry before it hits the pan—moisture is the enemy of that gorgeous golden crust that makes people pause before eating.
  • Don't move the fish around once it's in the skillet; the less you fuss with it, the better the sear will be and the less likely it is to stick.
03 -
  • If your fish fillets are thick, lower the heat slightly and give them an extra minute per side rather than turning up the temperature—gentle heat keeps them moist.
  • The vegetables can be prepped hours ahead, and the rice will hold fine if made thirty minutes early and kept loosely covered on the counter.
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