Pan-Seared Fish Bowl (Printer Version)

Flaky fish fillets served over rice with roasted vegetables and zesty lemon butter 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 chopped fresh parsley
19 - Salt and pepper to taste

# How to Prepare:

01 - Preheat the oven to 425°F.
02 - In a large bowl, combine zucchini, red bell pepper, red onion, and cherry tomatoes with 2 tablespoons olive oil, salt, pepper, and oregano. Spread evenly on a baking sheet and roast for 18 to 20 minutes until tender and lightly caramelized.
03 - Rinse rice under cold water. In a saucepan, combine rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil over medium-high heat, then reduce heat to low, 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.
04 - Pat fish fillets dry with paper towels. Season both sides generously with salt, pepper, and smoked paprika.
05 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Once shimmering, carefully add fish fillets and cook for 3 to 4 minutes per side until golden brown and cooked through. Transfer to a warm plate.
06 - In a small saucepan, melt 2 tablespoons butter over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Remove from heat and stir in lemon juice, lemon zest, 1 tablespoon fresh parsley, salt, and pepper.
07 - Divide cooked rice evenly among 4 bowls. Top each portion with roasted vegetables and one fish fillet. Drizzle with lemon sauce and garnish with additional fresh parsley if desired.

# Expert Suggestions:

01 -
  • Everything cooks in about 45 minutes, so you can actually enjoy your evening instead of spending it in the kitchen.
  • It tastes restaurant-quality but uses techniques so straightforward that even a weeknight version feels effortless.
  • The combination of textures—tender fish, fluffy rice, charred vegetables—keeps every bite interesting without being fussy.
02 -
  • Fish fillets cook fast—overcooked fish is rubbery and sad, so set a timer and trust your eyes more than a recipe's timing.
  • The lemon sauce is what elevates this from just-fine to actually-crave-it, so don't skip it or make it ahead—it needs to hit the warm fish.
03 -
  • If your pan isn't nonstick or you're nervous about sticking, let the fish sit undisturbed for the full 3-4 minutes so the crust forms before you even think about moving it.
  • The smoked paprika is optional but it adds a subtle complexity that makes people ask what that flavor is without being able to name it.
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