Pan-Seared Fish Bowl (Printable)

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

# What You’ll Need:

→ Fish

01 - 4 white fish fillets (150 grams each), 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 fresh parsley, chopped
19 - Salt and pepper to taste

# How To Make:

01 - Set oven to 425°F and allow to fully preheat.
02 - In a large bowl, combine zucchini, bell pepper, red onion, and cherry tomatoes. Toss with 2 tablespoons olive oil, salt, pepper, and oregano. Spread mixture evenly on a baking sheet and roast for 18-20 minutes until tender and lightly caramelized.
03 - Rinse rice under cold running water until water runs clear. In a saucepan, combine rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil over high heat, then reduce heat to low, cover with a lid, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff gently with a fork.
04 - Pat fish fillets dry with paper towels. Season both sides generously with salt, pepper, and smoked paprika if using.
05 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Add seasoned fish fillets and cook for 3-4 minutes per side until golden brown and cooked through. Transfer to a warm plate.
06 - Melt 2 tablespoons butter in a small saucepan over medium heat. Add minced garlic and sauté for approximately 1 minute until fragrant. Stir in lemon juice, lemon zest, fresh parsley, salt, and pepper. Remove from heat immediately.
07 - Divide cooked rice evenly among 4 serving bowls. Top each portion with roasted vegetables and one fish fillet. Drizzle lemon sauce over each bowl and garnish with additional fresh parsley if desired.

# Top Tips:

01 -
  • The fish comes together faster than you'd expect, and there's something deeply satisfying about that golden crust forming.
  • Everything gets built in bowls, so you're essentially creating edible art that tastes as good as it looks.
  • It's the kind of meal that feels light and healthy but leaves you genuinely satisfied, no afternoon slump included.
02 -
  • Pat your fish dry before it hits the pan—wet fish steams instead of sears, and the difference between a silky golden crust and a pale, rubbery surface comes down to that one small step.
  • Don't walk away while the vegetables are roasting because the line between perfectly caramelized and burned is surprisingly thin, a lesson I've learned more times than I'd like to admit.
03 -
  • Buy your fish the same day you plan to cook it, and keep it on ice in your refrigerator until the moment you're ready to sear—this small attention to detail changes everything.
  • If your pan isn't truly hot before the fish goes in, the fish will stick relentlessly, so let it preheat for a good minute until a drop of water dances across the surface.
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