Pan-Seared Fish Bowl (Print version)

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

# Required ingredients:

→ Fish

01 - 4 fillets flaky white fish such as 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 chopped fresh parsley
19 - Salt and pepper to taste

# How to make it:

01 - Preheat the oven to 425°F.
02 - In a large bowl toss zucchini, bell pepper, red onion, and cherry tomatoes with 2 tablespoons olive oil, salt, pepper, and oregano. Spread on a baking sheet and roast for 18 to 20 minutes until tender and slightly caramelized.
03 - Rinse rice under cold water. In a saucepan combine rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil, then reduce heat, cover, and simmer for 12 to 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 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add fish and cook for 3 to 4 minutes per side until golden and cooked through. Remove and keep warm.
06 - 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, zest, parsley, salt, and pepper. Remove from heat.
07 - Divide cooked rice among 4 bowls. Top each with roasted vegetables and a fish fillet. Drizzle with lemon sauce and garnish with extra parsley if desired.

# Expert Advice:

01 -
  • The whole thing comes together in less than an hour, which means you can actually pull it off on a Tuesday night without losing your mind.
  • That lemon sauce is where the magic happens—it's bright enough to make you forget you're eating something healthy.
  • Flaky fish over fluffy rice with caramelized vegetables is the kind of bowl that tastes expensive but costs way less than takeout.
02 -
  • If your fish is wet when it hits the pan, it'll steam instead of sear and you'll lose that golden crust that makes people say this tastes restaurant-quality.
  • The rice will keep cooking slightly from residual heat even after you remove it from the flame, so pulling it off a minute early is better than ending up with mushy rice.
  • Don't be shy with seasoning your vegetables before roasting; they need it because the flavors concentrate as they cook down.
03 -
  • Make your lemon sauce while the rice is still cooking so it's ready right when you need it, and always taste it before serving because you might want more lemon or salt depending on your preferences.
  • If you're cooking for people with different preferences, roast the vegetables and cook the rice ahead, then sear the fish and make the sauce fresh right before serving so everything is at its peak.
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