Pan-Seared Fish Bowl (Print)

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

# Components:

→ 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, 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 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 -
  • Everything cooks at the same time, so youre not standing around waiting for one component to finish.
  • The lemon sauce is so simple it feels like cheating, but it pulls the whole bowl together like magic.
  • You can swap in whatever vegetables are cheap or sitting in your crisper drawer without losing any flavor.
  • It tastes like something youd order at a healthy cafe, but costs a fraction of the price.
02 -
  • Dont skip drying the fish before seasoning it, or it will steam instead of sear and you wont get that golden crust.
  • If your vegetables start to char before theyre tender, lower the oven temperature to 200 degrees and give them a few more minutes.
  • The lemon sauce can turn bitter if you let the garlic cook too long, so pull it off the heat as soon as it smells fragrant.
03 -
  • Use a fish spatula if you have one, the thin flexible edge slides under delicate fillets without tearing them.
  • Let the fish sit at room temperature for 10 minutes before cooking so it sears evenly and doesnt cool down the pan.
  • Taste the lemon sauce before drizzling and adjust the salt, it should be bright and punchy enough to stand up to the mild fish.
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