Pfannen gebratener Fisch Schale

This Pan-Seared Fish Bowl is a vibrant, healthy dish that perfectly balances textures and flavors. It features tender, flaky white fish served over a bed of fluffy rice, complemented by the sweetness of roasted seasonal vegetables and finished with a bright, zesty lemon sauce that brings all the components together.

Merken

Whether you are looking for a nutritious weeknight dinner or a light lunch, this bowl is an excellent choice. The combination of roasted zucchini, bell peppers, and tomatoes provides a colorful and flavorful base that pairs beautifully with the delicate pan-seared fish.

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, 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

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Instructions

Step 1

Preheat the oven to 220°C (425°F).

Step 2

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

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

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

Step 5

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

For 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

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 achieve a perfect golden crust on the fish, ensure you pat the fillets completely dry before seasoning. For the fluffiest rice, always rinse it under cold water before cooking to remove excess starch and let it rest covered for five minutes after the water is absorbed.

Varianten und Anpassungen

You can easily customize this bowl by substituting the jasmine rice with quinoa or brown rice for extra fiber and nutrients. Additionally, feel free to swap the zucchini and peppers for any other seasonal vegetables you have on hand, such as asparagus or broccoli.

Serviervorschläge

Divide the fluffy rice into four deep bowls, arrange the roasted vegetables on top, and place a hot fish fillet in the center. Drizzle the warm lemon-garlic sauce over the fish and vegetables for a glossy finish. This dish pairs beautifully with a chilled glass of Sauvignon Blanc.

Merken

This Pan-Seared Fish Bowl is a testament to how healthy eating can be both delicious and satisfying. With its combination of fresh ingredients and zesty flavors, it is a versatile recipe that fits perfectly into a modern, health-conscious lifestyle.

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Fragen & Antworten zum Rezept

→ Welche Fischsorten eignen sich am besten?

Weißfischsorten wie Kabeljau, Heilbutt oder Tilapia eignen sich hervorragend wegen ihrer festen Textur und milden Geschmacks. Der Fisch sollte filetiert und frisch oder tiefgekühlt sein.

→ Kann ich die Röstgemüse variieren?

Ja, je nach Saison können Sie verschiedene Gemüse verwenden. Möhren, Auberginen, grüne Bohnen oder Brokkoli passen ebenfalls hervorragend zu diesem Gericht.

→ Wie lagere ich Reste?

Reste können im Kühlschrank bis zu 2 Tage in luftdichten Behältern aufbewahrt werden. Erhitzen Sie sie erneut in der Pfanne oder Mikrowelle, wobei der Fisch vorsichtig erwärmt werden sollte.

→ Ist dieses Gericht glutenfrei?

Ja, alle Zutaten sind von Natur aus glutenfrei. Achten Sie jedoch darauf, dass getrocknete Gewürze und Saucen keine versteckten Glutenquellen enthalten.

→ Kann ich die Zitronensauce vorbereiten?

Die Zitronensauce kann bis zu einem Tag im Voraus zubereitet und im Kühlschrank aufbewahrt werden. Vor dem Servieren kurz erwärmen und gut umrühren.

→ Welche Weinempfehlung passt dazu?

Ein gekühlter Sauvignon Blanc oder ein leichter Pinot Grigio passen hervorragend zu den hellen, frischen Aromen dieses Gerichts. Die Säure des Weins harmoniert gut mit der Zitronensauce.