Name: 30-Minute Meals | Pan Seared Fish with Herbed Sauce and Coconut Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 cups jasmine rice (washed and drained); 400 grams coconut milk (good quality); 1 cup water; 1 tbsp sugar (optional); 1 tsp salt; 1 tbsp unrefined coconut oil (optional); 3 medium kaffir lime leaves (dried or fresh); 4 x 200 grams kingklip or white fleshed fish (skinless and boneless, fresh or defrosted); season with salt and pepper; 2 tbsp vegetable oil; 1/3 cup fresh Italian parsley; 1/3 cup fresh basil; 1/4 cup chives; 1/4 cup fresh dill; 2 cloves fresh garlic; 1/2 large jalapeño; 4 tbsp mayonnaise; 1 tsp Dijon mustard; 1 tbsp fresh lemon juice; 1/2 tsp sugar; 3/4 cup olive oil; 1/2 tsp salt; 1/2 tsp coarsely ground black pepper; 1 kg baby marrow (washed, trimmed and sliced); 2 tbsp olive oil; 1/2 cup red onion (finely diced); 2 tbsp fresh Italian parsley (finely chopped); 1 tsp fresh lemon juice

This combination is absolutely bonkers! You have the fluffy coconut rice that’s laced with a subtle coconuttiness (I hope that’s a word), then the tender pan-seared fish fillet that’s coated in a vibrant, fragrant herbed sauce, and a simple salsa—OMG, tastebuds…

If you’re looking for a recipe that’s easy, tasty, and gives off all those fancy feels, then this seared fish is it. Like with any recipe, the first time you make it, it tends to take a tad longer while you figure out what needs to be done when. But once you know what’s up, you can easily smash this one out in 30 minutes.

Choosing Your Fish

I just defrosted some skinless, boneless Kingklip, but you can use whatever white-fleshed fish you fancy—hake, cod, or even sole would work beautifully. The key is getting that perfect pan-sear—a golden, slightly crispy crust on the outside while keeping the inside flaky and moist. Honestly, if fish isn’t your thing, you can swap it out for chicken, beef, or even tofu. Play around with the elements of the dish and see what you personally prefer.

Coconut Rice Perfection

You don’t have to add sugar to the rice, as some coconut milk brands are naturally sweeter than others. But the sugar adds a slight sweetness that I personally love, balancing the herbaceous and acidic elements of the dish. Also, I used unrefined coconut oil (which isn’t odorless), so that just ups the coconut flavor in the rice. If you prefer a milder coconut profile, go for refined coconut oil instead.

Bringing It All Together

The pan-seared fish, fragrant herb sauce, and fresh salsa make this dish an absolute flavor bomb. The crisp edges of the fish, the silky coconut-infused rice, and the zesty pop of the salsa create a perfect harmony of textures and tastes.

You’ll find the recipe video below the recipe—have a look and get an idea of the deliciousness you’re about to create!

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Pan Seared Fish with rice and vegetables

30-Minute Meals | Pan Seared Fish with Herbed Sauce and Coconut Rice

Fluffy coconut rice that's topped with pan seared fish, a vibrant herbed green sauce, simple salsa and some seared vegetables. Simple, tasty and nourishing!

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Course: Appetizer, Main Course

Keyword: 30 minute meals, fish, healthy

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings:

Author: The Big Tasty Bite

Ingredients

Coconut Rice

2 cups jasmine rice washed and drained
400 grams coconut milk good quality
1 cup water
1 tbsp sugar optional
1 tsp salt
1 tbsp unrefined coconut oil optional
3 medium kaffir lime leaves dried or fresh

Fish

4 x 200 grams kingklip or white fleshed fish skinless and boneless, fresh or defrosted
season with salt and pepper
2 tbsp vegetable oil

Herbed Sauce

⅓ cup fresh Italian parsley
⅓ cup fresh basil
¼ cup chives
¼ cup fresh dill
2 cloves fresh garlic
½ large jalapeño
4 tbsp mayonnaise
1 tsp Dijon mustard
1 tbsp fresh lemon juice
½ tsp sugar
¾ cup olive oil
½ tsp salt
½ tsp coarsely ground black pepper

Vegetable of choice

1 kg baby marrow washed, trimmed and sliced
2 tbsp olive oil

Garnish

½ cup red onion finely diced
2 tbsp fresh Italian parsley finely chopped
1 tsp fresh lemon juice

Instructions

Start by rinsing the rice under cold water until the water runs clear. Drain and set aside. In a medium saucepan, add coconut milk, water, sugar, salt, coconut oil and kaffir lime leaves and bring to a boil. Once boiling, add the washed rice, stir, cover and simmer for 12 minutes on a low heat. Do not lift the lid. After the 12 minutes, remove from the heat and refrain from lifting the lid. Allow to steam for 10-20 minutes.
Prepare your vegetable of choice. I wash, trim and slice the baby marrow. Bring a medium saucepan to a medium heat, add oil; and pan fry the baby marrow until dark brown (that's how I like it).
The fish will cook quite quickly so it's best to make the sauce first. Add all the herbed sauce ingredients to a blender and blend until smooth. Place in the fridge until it's time to dish up.
Dry the fish's exterior using a kitchen towel. Season liberally with salt and pepper on either side. Bring a medium sauce pan to a medium high heat. Add oil and place the fish in the pan, only turn the fish once you've browned the one side, about 4 minutes. The fillet tends to cook 80% prior to flipping so once you've turned the fish, only cook for another 30seconds-1 minute. The residual heat will continue to cook the fish so keep that in mind. Nothing worse than and overcooked piece of fish.
Meanwhile, add the diced red onion, parsley and lemon juice together and set aside. Once the fish has cooked, it's time to dish up and devour!

Video

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Categories30 Minute Meals