Sautéed Fish with Lemon-Onion Rice and Vegetables

By AislePrompt Editorial · Published 2026-04-23 · Updated 2026-04-23

Tender fish fillets simmered in a bright lemon-onion sauce, accompanied by a vibrant rice pilaf with carrots and peas. This West African-inspired seafood recipe, ready in about 50 minutes, pairs cod fillets, onion, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 12 oz cod fillets
• 1 large, finely chopped (1 cup) onion
• 2 cloves, minced garlic
• 1, zested (1 tsp) and juiced (2 tbsp) lemon
• 2 tbsp tomato paste
• 1 cup long-grain white rice
• 1 cup water or fish stock
• 1/2 cup (carrots, peas, corn), thawed if frozen mixed vegetables
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• chopped, for garnish fresh parsley

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Instructions

1. Step 1: Rinse the cod fillets under cold water, pat dry with paper towels, and season with 1/2 tsp salt and 1/4 tsp black pepper.
2. Step 2: In a large skillet over medium heat, heat 1 tbsp olive oil. Add the chopped onion and cook for 5-7 minutes until golden and translucent, stirring occasionally. Add the minced garlic and cook for 1 minute until fragrant.
3. Step 3: Stir in the tomato paste and lemon juice, then add 1/4 cup water and bring to a simmer for 2 minutes, stirring to combine.
4. Step 4: Add the fish fillets to the skillet, skin-side up if they have skin (but we removed skin, so just lay them gently), and spoon the sauce over them. Cover and cook for 8-10 minutes until the fish is opaque and flakes easily with a fork.
5. Step 5: While the fish cooks, rinse the rice under cold water until the water runs clear. In a medium saucepan, combine the rice, 1 cup water, and 1/4 tsp salt. Bring to a boil over high heat, then reduce to low heat, cover, and simmer for 15 minutes until the water is absorbed and rice is tender.
6. Step 6: In a small pot, heat 1 tbsp olive oil over medium heat. Add the mixed vegetables and cook for 3-4 minutes until heated through and slightly tender, but still crisp.
7. Step 7: Fluff the cooked rice with a fork and stir in the mixed vegetables. Serve the fish with the rice and the lemon-onion sauce spooned over the top, garnished with lemon zest and fresh parsley.