Pan-Seared Fish Bowl (Printable)

Flaky white fish with roasted vegetables and rice in zesty lemon sauce

# What You’ll Need:

→ 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

# How-To Steps:

01 - Preheat oven to 425°F. Toss zucchini, bell pepper, red onion, and cherry tomatoes with 2 tablespoons olive oil, salt, pepper, and oregano. Spread evenly on baking sheet and roast for 18-20 minutes until tender and lightly caramelized.
02 - Rinse rice under cold water. Combine rice, 2 cups water, and 1/2 teaspoon salt in saucepan. Bring to boil, reduce heat, cover, and simmer 12-15 minutes until water is absorbed. Remove from heat, keep covered 5 minutes, then fluff with fork.
03 - Pat fish fillets dry with paper towels. Season both sides generously with salt, pepper, and smoked paprika.
04 - Heat 1 tablespoon olive oil in 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 warm plate.
05 - Melt 2 tablespoons butter in small saucepan over medium heat. Add minced garlic and sauté 1 minute until fragrant. Stir in lemon juice, zest, fresh parsley, salt, and pepper. Remove from heat immediately.
06 - Divide cooked rice among 4 serving bowls. Top each portion with roasted vegetables and one fish fillet. Drizzle generously with lemon sauce and garnish with additional parsley if desired.

# Expert Tips:

01 -
  • It comes together faster than you'd think, making weeknight dinners feel effortless rather than rushed.
  • The lemon sauce is bright enough to wake up your whole palate, turning something simple into something memorable.
  • You can swap vegetables based on what's calling to you, so it never gets boring.
02 -
  • Pat your fish completely dry before it hits the pan—any moisture on the surface will steam instead of sear, and you'll miss out on that golden crust that makes this whole thing sing.
  • Don't skip the rest period after the rice comes off the heat; those 5 minutes let the grains finish cooking from residual heat and actually makes them fluffier.
03 -
  • If your fish is particularly thick, you can cover the skillet with a lid for the last minute of cooking on the second side to ensure it cooks through without overdoing the outside.
  • The vegetables can be roasted earlier in the day and reheated gently while you cook the fish and rice, which makes this perfect for nights when you want something that feels special but requires minimal actual time.
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