Pan-Seared Fish Bowl

Enjoy a vibrant and healthy Pan-Seared Fish Bowl, featuring tender white fish served over a bed of fluffy jasmine or basmati rice. Accompanied by roasted seasonal vegetables and topped with a bright, zesty garlic-lemon sauce, this Easy-rated dish is both gluten-free and pescatarian-friendly, making it a perfect meal for any day of the week.

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This recipe focuses on bringing out the best in simple ingredients. By pan-searing the fish and roasting the vegetables at a high temperature, you achieve a delightful contrast of textures that pairs perfectly with soft, aromatic rice.

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, to taste, 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, to taste, 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, to taste

Instructions

Step 1: Preheat Oven

Preheat the oven to 220°C (425°F).

Step 2: Roast 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 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 Fish

Pat fish fillets dry. Season both sides with salt, pepper, and smoked paprika.

Step 5: Pan-Sear 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: Prepare 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 and 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 success, have your baking sheet, large nonstick skillet, and saucepans ready before you start. It is crucial to pat the fish fillets dry with a paper towel before seasoning to ensure they sear properly rather than steaming in the pan.

Varianten und Anpassungen

For extra nutrition, you can substitute the white rice with quinoa or brown rice. Feel free to use any combination of seasonal vegetables you have on hand. For a dairy-free version, simply replace the butter in the lemon sauce with olive oil.

Serviervorschläge

Serve this dish in shallow bowls to better contain the delicious lemon sauce. A chilled Sauvignon Blanc pairs beautifully with the flavors of the fish and citrus. Garnish with a fresh wedge of lemon for extra acidity.

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This Pan-Seared Fish Bowl is a testament to how simple cooking techniques can yield a gourmet result. With 410 calories and 15g of healthy fats per serving, it is a satisfying meal that leaves you feeling light and energized.

Recipe Questions & Answers

→ What type of fish works best?

Flaky white fish like cod, halibut, sea bass, or tilapia work beautifully. They hold their shape during searing and have a mild flavor that pairs well with the lemon sauce.

→ Can I make this ahead?

Rice and roasted vegetables can be prepared up to 2 days in advance. Reheat gently, then sear the fresh fish just before serving for the best texture and flavor.

→ How do I know when the fish is done?

The fish is ready when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). The flesh should appear opaque throughout, not translucent.

→ What vegetables can I substitute?

Try asparagus, broccoli florets, eggplant, or sweet potato cubes. Adjust roasting time as needed—denser vegetables may require a few extra minutes.

→ Is this dairy-free friendly?

Simply replace the butter in the lemon sauce with olive oil. The sauce will still be flavorful and velvety without any dairy products.