Glazed Harissa Tilapia Bowls
These Glazed Harissa Tilapia Bowls are bold, fiery, and built to impress—with 61g of protein per serving and just 553 calories, this North African-inspired meal prep isn’t messing around. Perfect for anyone tired of boring chicken or plain rice, this recipe brings heat, texture, and flavor without breaking your macros. It’s meal prep that actually makes you look forward to lunch.
We’re talking herby quinoa, crispy roasted chickpeas, and flaky white fish seared to golden perfection—then glazed with a lemony harissa sauce that brings smoky spice and just enough sweetness to balance it out. You’ll marinate the fish for flavor, roast the chickpeas for crunch, and bring it all together in bowls that taste like a restaurant flex but cook like a weeknight win.
This one’s for the meal preppers who don’t want to eat like robots. With high protein, tons of fiber, and bold flavor in every bite, Harissa Tilapia Bowls are here to shake up your rotation. Clean, lean, and totally crave-worthy—get after it.
Glazed Harissa Tilapia Bowls
Equipment
Ingredients
For the Tilapia:
- 2 lbs white fish tilapia, cod, swai, etc.
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tbsp garlic powder
- 1 tsp olive oil
- 1/2 cup harissa sauce
- 1 tbsp lemon juice
- 1 tsp honey
For the Chickpeas:
- 15 oz chickpeas (garbanzo beans), drained and rinsed 1 can
- 1/2 tbsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cumin
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Herbed Quinoa:
- 1 cup dry quinoa
- 2 cups low sodium chicken broth
- 1 tbsp lemon juice
- 1 tsp olive oil
- 1/2 tsp chopped parsley
Instructions
Marinate the Tilapia
- In a small bowl, mix harissa sauce, lemon juice, olive oil, honey, garlic powder, salt, and pepper. Set aside a few tablespoons for glazing.2 lbs white fish, 1/2 tsp salt, 1/2 tsp pepper, 1/2 tbsp garlic powder, 1 tsp olive oil, 1/2 cup harissa sauce, 1 tbsp lemon juice, 1 tsp honey
- Pat tilapia dry, then coat in the harissa mixture and let sit for 10–15 minutes while you prep everything else.
Roast the Chickpeas
- Toss chickpeas with garlic powder, paprika, cumin, salt, and 1/2 tsp oil.15 oz chickpeas (garbanzo beans), drained and rinsed, 1/2 tbsp garlic powder, 1 tsp smoked paprika, 1/2 tsp cumin, 1/2 tsp salt, 1/2 tsp black pepper
- Spread on a sheet pan and roast at 425°F for about 20–25 minutes until crispy-ish.
Cook the Quinoa
- Rinse quinoa thoroughly, then cook with 2 cups of broth.1 cup dry quinoa, 2 cups low sodium chicken broth
- Once done, fluff with a fork and mix in lemon juice, olive oil, & chopped herbs.1 tbsp lemon juice, 1 tsp olive oil, 1/2 tsp chopped parsley
Sear the Tilapia
- Heat a nonstick pan over medium heat. Add the marinated tilapia and sear for 3–4 minutes per side until golden and cooked through.
- Once seared, brush with any remaining harissa mixture for a fresh pop of flavor and light caramelization.
Build Your Bowls
- Combine the herbed quinoa, harissa tilapia, and roasted chickpeas in your meal prep containers. Enjoy!
Nutrition
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Why You’ll Love These Harissa Tilapia Bowls
These Harissa Tilapia Bowls hit the sweet spot between healthy, filling, and flavorful. They’re perfect for high-protein meal prep with 61g of protein per bowl, balanced by chickpeas, herbed quinoa, and a smoky-spicy harissa glaze. You get a full, satisfying meal with fiber, healthy fats, and just enough heat to keep things interesting. Whether you’re cutting, maintaining, or just tired of the same old chicken, this bowl brings variety to your routine without overcomplicating prep.
Ingredient Substitutions & Customizations
No tilapia? Swap for cod, swai, or even salmon if you’re craving richness. You can also use grilled chicken thighs if you’re not feeling fish.
Want more carbs? Add roasted sweet potatoes or a spoonful of hummus for extra Mediterranean flair.
Need it dairy-free? This recipe is already dairy-free as written—no swaps needed.
For spice control, reduce the harissa or add extra honey to mellow the heat.
Expert Tips for Perfect Harissa Tilapia Bowls
- Marinate the fish for at least 10 minutes—longer if you have time. That harissa blend really sinks in and makes a difference.
- Roast the chickpeas until slightly crispy but not rock-hard. You want crunch without going full crouton.
- Don’t skip the glaze step after cooking. Brushing on that reserved harissa mixture adds shine, flavor, and a restaurant-quality finish.
Serving Suggestions & Storage Tips
These bowls are complete on their own, but pair beautifully with a lemon wedge, a drizzle of tahini, or a quick chopped cucumber salad on the side.
Store in airtight containers for up to 4 days in the fridge. Not recommended for freezing—the fish texture won’t hold.
To reheat: microwave in short intervals, stirring gently to avoid overcooking the fish or drying out the chickpeas.
Optional Garnishes
Lemon zest or wedges
Fresh parsley or cilantro
A drizzle of tahini or Greek yogurt (for creaminess)
FAQs
Can I use canned tuna or another fish instead of tilapia?
You can, but for best results stick to flaky white fish like cod or swai. Canned tuna will work in a pinch, but the texture won’t be the same.
What can I use instead of harissa?
Try a mix of smoked paprika, cayenne, tomato paste, and olive oil—or use chili garlic sauce for a similar kick.
Is this recipe gluten-free?
Yes—as long as your harissa and broth are certified gluten-free, you’re good to go.
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