Pan-Seared Fish Bowl (Printable)

Tender fish fillets seared to golden perfection, served over fluffy rice with roasted vegetables and bright lemon butter.

# What You'll Need:

→ Fish

01 - 4 fillets (5.3 oz each) flaky white fish such as cod, halibut, or tilapia
02 - 1 tablespoon olive oil
03 - Salt and freshly ground black pepper to taste
04 - 1 teaspoon smoked paprika

→ 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

# Step-by-Step:

01 - Set oven to 425°F.
02 - In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Drizzle with olive oil, season with salt, pepper, and oregano. Toss until evenly coated.
03 - Spread vegetables on a baking sheet in a single layer. Roast for 18-20 minutes until tender and lightly caramelized.
04 - Rinse rice under cold running water. In a saucepan, combine rice, water, and salt. Bring to a boil over high heat.
05 - Reduce heat to low, cover with lid, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
06 - Pat fish fillets dry with paper towels. Season both sides generously with salt, pepper, and smoked paprika.
07 - Heat 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 warm plate.
08 - Melt butter in a small saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Stir in lemon juice, lemon zest, and fresh parsley. Season with salt and pepper. Remove from heat.
09 - Divide cooked rice evenly among 4 bowls. Top each portion with roasted vegetables and one fish fillet. Drizzle generously with lemon sauce and garnish with additional fresh parsley if desired.

# Expert Advice:

01 -
  • Everything cooks at once, so youre not stuck at the stove managing five different pans.
  • The lemon sauce pulls the whole bowl together without feeling heavy or rich.
  • It looks impressive enough for company but easy enough for a weeknight when youre too tired to think.
  • Youll have leftovers that actually reheat well, which is rare for fish.
02 -
  • Dry the fish fillets thoroughly before seasoning or they will steam instead of sear, and you will miss out on that golden crust.
  • Dont overcrowd the baking sheet with vegetables or they will release moisture and turn mushy instead of caramelizing.
  • Let the rice rest covered after cooking so the steam finishes the job and you get perfectly tender grains every time.
03 -
  • Use a nonstick or well seasoned cast iron skillet for the fish so it releases easily and you get a clean, golden crust without any sticking.
  • Zest the lemon before you juice it because its nearly impossible to zest a lemon half, and youll want every bit of that fragrant oil.
  • Taste the lemon sauce before serving and adjust the salt, because the butter can mute the acidity and it might need a pinch more to balance everything out.
Go Back