Save This Pan-Seared Fish Bowl is a vibrant, healthy meal that brings together the delicate texture of tender white fish and the earthy sweetness of roasted seasonal vegetables. Served over a bed of light, fluffy jasmine rice and finished with a bright, zesty lemon sauce, it is a perfect dinner that feels like a restaurant-quality dish made in the comfort of your own kitchen.
Save By roasting the vegetables at a high temperature, you unlock a deep caramelization that contrasts beautifully with the savory smoked paprika on the fish. This bowl is as visually stunning as it is delicious, offering a rainbow of colors and textures in every bite.
Ingredients
- Fish: 4 (150 g each) fillets flaky white fish (such as cod, halibut, or tilapia), 1 tablespoon olive oil, salt and freshly ground black pepper, 1 teaspoon smoked paprika (optional)
- Rice: 1 cup (180 g) jasmine or basmati rice, 2 cups (480 ml) water, 1/2 teaspoon salt
- Roasted Vegetables: 1 medium zucchini (sliced), 1 medium red bell pepper (chopped), 1 small red onion (sliced), 1 cup (150 g) cherry tomatoes (halved), 2 tablespoons olive oil, salt and pepper, 1 teaspoon dried oregano
- Lemon Sauce: 2 tablespoons unsalted butter, 2 cloves garlic (minced), juice and zest of 1 lemon, 1 tablespoon chopped fresh parsley, salt and pepper
Instructions
- Step 1: Preheat Oven
- Preheat the oven to 220°C (425°F).
- Step 2: Roast the Vegetables
- In a large bowl, toss zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, salt, pepper, and oregano. Spread on a baking sheet and roast for 18-20 minutes until tender and slightly caramelized.
- Step 3: Prepare the Rice
- Rinse rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes or until water is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
- Step 4: Season the Fish
- Pat fish fillets dry. Season both sides with salt, pepper, and smoked paprika.
- Step 5: Sear the Fish
- Heat olive oil in a large nonstick skillet over medium-high heat. Add fish and cook for 3-4 minutes per side, until golden and cooked through. Remove and keep warm.
- Step 6: Make the Lemon Sauce
- Melt butter in a small saucepan over medium heat. Add garlic and sauté for 1 minute until fragrant. Stir in lemon juice, zest, parsley, salt, and pepper. Remove from heat.
- Step 7: Assemble the Bowls
- To serve, divide rice among 4 bowls. Top with roasted vegetables and a fish fillet. Drizzle with lemon sauce and garnish with extra parsley if desired.
Zusatztipps für die Zubereitung
To ensure a perfect sear, always pat the fish fillets completely dry with a paper towel before adding the seasoning. You can use any combination of seasonal vegetables you have on hand to customize the bowl.
Varianten und Anpassungen
For extra nutrition, you can easily substitute the rice with quinoa or brown rice. For a dairy-free version of the lemon sauce, simply replace the butter with high-quality olive oil.
Serviervorschläge
This light and zesty meal pairs beautifully with a chilled glass of Sauvignon Blanc, which highlights the citrus notes of the lemon sauce. Garnish with an extra sprinkle of fresh parsley for a bright finish.
Save With its balance of textures and bright flavors, this Pan-Seared Fish Bowl is a satisfying way to enjoy a healthy meal that doesn't skimp on taste. It is simple enough for a Tuesday night yet elegant enough for a weekend lunch with friends.
Recipe Questions & Answers
- → What type of fish works best for this bowl?
Flaky white fish varieties like cod, halibut, tilapia, or sea bass work beautifully. They hold their shape well during searing and have a mild flavor that complements the roasted vegetables and lemon sauce.
- → Can I make this dish ahead of time?
You can roast the vegetables and cook the rice up to 2 days in advance. For best results, sear the fish fresh and make the lemon sauce just before serving. Reheat vegetables gently and assemble bowls when ready to eat.
- → How do I know when the fish is perfectly cooked?
The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The flesh should appear opaque throughout and feel firm but springy to the touch. Avoid overcooking to maintain tenderness.
- → What vegetables can I substitute?
Feel free to use any seasonal vegetables like asparagus, broccoli, eggplant, or sweet potatoes. Adjust roasting times as needed—softer vegetables like asparagus may need less time, while root vegetables benefit from longer roasting.
- → Is this suitable for meal prep?
Absolutely! Portion cooked rice, roasted vegetables, and fish into separate containers. Store in the refrigerator for up to 3 days. Reheat gently in the microwave or oven and drizzle with freshly made lemon sauce before serving.
- → How can I make this dairy-free?
Simply replace the butter in the lemon sauce with olive oil or your favorite dairy-free alternative. The sauce will still be flavorful and bright, and the rest of the dish is naturally dairy-free.