Pan-Seared Fish Bowl (Printable)

Golden pan-seared white fish over rice with roasted vegetables and zesty lemon butter sauce.

# What You’ll Need:

→ Fish

01 - 4 fillets (6 ounces 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 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

# Directions:

01 - Preheat oven to 425°F. In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Drizzle with 2 tablespoons olive oil and season with salt, pepper, and oregano. Spread on a baking sheet in a single layer.
02 - Place baking sheet in preheated oven and roast for 18 to 20 minutes until vegetables are tender and slightly caramelized. Remove and set aside.
03 - Rinse rice under cold running water. In a saucepan, combine rinsed rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil over high heat, then reduce heat to low, cover tightly, and simmer for 12 to 15 minutes until water is fully absorbed. Remove from heat, keep covered, and let stand for 5 minutes. Fluff with a fork before serving.
04 - Pat fish fillets dry with paper towels. Season both sides generously with salt, freshly ground black pepper, and smoked paprika if desired.
05 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Carefully place fish fillets in the skillet and cook for 3 to 4 minutes on the first side until golden. Flip gently and cook for 3 to 4 minutes on the second side until cooked through and opaque. Transfer to a warm plate.
06 - Melt 2 tablespoons unsalted butter in a small saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Remove from heat and stir in lemon juice, lemon zest, fresh parsley, salt, and pepper to taste.
07 - Divide cooked rice evenly among 4 serving bowls. Top each portion with roasted vegetables and one seared fish fillet. Drizzle generously with lemon sauce and garnish with additional fresh parsley if desired.

# Expert Tips:

01 -
  • The whole thing comes together in under 45 minutes, which means weeknight dinner actually feels doable.
  • Fish cooks so quickly that it's nearly impossible to mess up if you pay attention for just a few minutes.
  • Roasted vegetables naturally caramelize and sweeten, no fussing required.
  • The lemon butter sauce is so simple but tastes like you've been cooking all day.
02 -
  • Patting the fish dry is non-negotiable if you want crispy skin; wet fish will steam instead of sear, and you'll miss that textural contrast entirely.
  • Don't walk away from the fish once it hits the pan; the difference between perfectly cooked and overcooked is honestly just a couple of minutes, and fish goes from tender to dry faster than you'd expect.
03 -
  • Use a thermometer if you're nervous about fish doneness; it should reach 63°C in the thickest part, and the fish will continue cooking slightly even after you remove it from heat.
  • The rice keeps in the fridge for three days, so you can make it ahead and reheat gently with a splash of water to loosen it up.
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