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Today is September 27, 2022

Fish and Sautéed Vegetables Rice Bowl

Main Dishes

One-Dish Meals

Fish and Seafood


2-4 catfish fillets (or crappie)
1 tablespoon olive oil
1 tablespoon butter
Italian herbs
Salt and pepper
Juice of 1 lemon

2 cups cooked wild rice
1 tablespoon butter
1/2 onion, diced
1 summer squash, cut into half-moons
1 zucchini squash, cut into half-moons
1 teaspoon minced garlic
1/4 teaspoon salt
1/4 black pepper
1/4 teaspoon Italian herbs


1. Prepare the vegetables into half-moons and set aside.
2. Prepare the rice per directions and set it aside.
3. Pat the fish fillets dry with a paper towel then heat a large skillet over medium-high heat. Add the olive oil and butter and let it melt.
4. Season both sides of the fish with salt, pepper, and Italian herbs. Carefully place the fillets into the skillet. Let them cook for 4 minutes on the first side, then flip.
5. Squeeze the juice from half a lemon onto the fish as it cooks on the second side. Let it cook for another 4 minutes, or until fish is flakey when cut with a small knife.
6. Remove the fish from the skillet and set it aside on a plate with paper towels. Turn the skillet off. Scrape out leftover fish tidbits to avoid them burning while cooking the vegetables. You can leave a little essence of fish for flavor. Make sure your pan is not too hot, it will scorch when you add the butter for the vegetables.
7. With a skillet warm but not too hot, add butter and allow it to melt at a moderate pace. You can slowly increase the heat again to medium heat.
8. Add onion and garlic to the pan and cook for 5 minutes, occasionally stirring to prevent burning. If vegetables start to stick, splash with water, or a little lemon juice.
9. Add the zucchini and squash to the pan and season with salt, pepper, and herbs.
10. Sautee until softened and brown, about 8-10 minutes. If vegetables start to stick, splash with water, or a little lemon juice (do not add more oil). Please turn off the skillet and set it aside.
11. Assemble the bowls by adding a cup of rice and topping with fish fillet and vegetables. Garnish with a lemon wedge for squeezing over the top and parsley for looks.


This recipe originally appeared in the June 2021 issue of Today in Mississippi and was included in Rebecca Turner's article "Plated with Rebecca Turner."

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