Pan-Seared Fish Bowl (Printable)

Flaky fish, roasted vegetables, and fragrant rice drizzled with zesty lemon butter

# What You Need:

→ 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 fresh parsley chopped
19 - Salt and pepper to taste

# Directions:

01 - Preheat oven to 425°F
02 - In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Toss with olive oil, salt, pepper, and oregano until evenly coated
03 - Spread vegetables on a baking sheet in a single layer and roast for 18-20 minutes until tender and lightly caramelized
04 - Rinse rice under cold running water until water runs clear. In a saucepan, combine rice, water, and salt. Bring to boil over high heat
05 - Reduce heat to low, cover saucepan, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with 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 and cooked through. Transfer to 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, zest, parsley, salt, and pepper. Remove from heat
09 - Divide cooked rice 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 at roughly the same time, so you're not juggling five pans and losing your mind.
  • The lemon sauce is so bright and buttery it makes even simple fish taste like you spent hours fussing.
  • It's the kind of meal that feels healthy but genuinely tastes indulgent, no compromise.
02 -
  • The fish will keep cooking from residual heat even after you pull it from the pan, so removing it when it looks just barely cooked through ensures it won't turn dry or rubbery.
  • Never skip rinsing the rice or patting the fish dry—these two small steps separate a mediocre bowl from something that tastes intentional and well-made.
03 -
  • Let your pan get truly hot before adding the fish—the sizzle you hear when it hits the oil should be confident, not timid, which signals your crust will develop properly.
  • Finish the lemon sauce off the heat so the parsley stays bright green and the flavors taste fresh rather than cooked down into submission.
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