Meal Prep
Glazed Harissa Tilapia Bowls
Glazed Harissa Tilapia Bowls are the kind of meal prep that makes plain chicken and rice look like it forgot to do the assignment - smoky harissa-glazed fish, crispy chickpeas, and herbed quinoa all coming together in one bold, high-protein bowl. It’s spicy, filling, macro-friendly, and somehow still comes in at just 553 calories with 59.2 grams of protein.
- Prep
- 20 min
- Cook
- 25 min
- Makes
- 4 servings
High protein
Glazed Harissa Tilapia Bowls
59.2g protein553 calories per serving
- Prep Time
- 20 mins
- Cook Time
- 25 mins
- Total Time
- 45 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Tilapia:
For the Chickpeas:
For the Herbed Quinoa:
Instructions
Marinate the Tilapia
2 lb tilapia fillets, ½ tsp salt, ½ tsp black pepper, ½ tbsp garlic powder, 1 tsp olive oil , ½ cup harissa sauce, ½ lemons, 1 tsp honey
Roast the Chickpeas
15 oz chickpeas (garbanzo beans), drained and rinsed, ½ tbsp garlic powder, 1 tsp smoked paprika, ½ tsp cumin, ½ tsp salt, ½ tsp black pepper
Cook the Quinoa
1 cup dry quinoa, 2 cup low sodium chicken broth
Once done, fluff with a fork and mix in lemon juice, olive oil, & chopped herbs.
½ lemons, 1 tsp olive oil, ½ tsp chopped parsley
Sear the Tilapia
Build Your Bowls
Combine the herbed quinoa, harissa tilapia, and roasted chickpeas in your meal prep containers. Enjoy!
Nutrition
Per servingEstimates for one serving.
- Calories
- 553 kcal
- Protein
- 59.2 g
- Fat
- 13.5 g
- Carbs
- 50.1 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 2.48 g
- Polyunsaturated Fat
- 3.52 g
- Monounsaturated Fat
- 5.7 g
- Trans Fat
- 0.03 g
- Cholesterol
- 113 mg
- Sodium
- 1,027 mg
- Potassium
- 1,291 mg
- Fiber
- 8 g
- Sugar
- 5.7 g
- Added Sugar
- 1.4 g
- Vitamin A
- 27 mcg RAE
- Vitamin C
- 11.1 mg
- Vitamin D
- 7.03 mcg
- Calcium
- 94 mg
- Iron
- 4.98 mg
Estimated ingredient cost
$4.22 per serving · $16.87 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- tilapia fillets: $8.87
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product; brand and package size may differ.
Walmart: Great Value Tilapia Skinless Boneless · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- olive oil : $0.06
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- harissa sauce: $3.80
120 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 15 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mina Harissa Mild Sauce, Homestyle Moroccan Red Pepper Harissa Paste, 10 oz · Price checked 2026-09-21
- lemons: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- honey: $0.09
7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- chickpeas (garbanzo beans), drained and rinsed: $0.89
425.2 g purchased · Charges the full authored package or bone-in weight, including discarded material.
Editorial drained-can yield: 60% of the stated net can weight for beans/corn/chickpeas. Applies only to a can unit or a mass explicitly identified as a can; a weighed drained mass stays unchanged. Canned chickpeas drained and rinsed before use. Estimated usable yield: 60% of purchased weight; per-100 g price includes the discarded portion.
Walmart: Great Value Garbanzos Chick Peas, 15.5 oz · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- smoked paprika: $0.09
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Four 2 oz jars; full multipack weight is 8 oz.
Walmart: (4 pack) Great Value Smoked Paprika, 2 oz · Price checked 2026-09-21
- cumin: $0.02
1.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.1 g; texture=ground; Editorial ground-cumin estimate: 2.1 g/tsp. Grinding/packing varies; this is not a USDA ground-cumin portion. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Cumin, 2.5 oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- olive oil spray: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- dry quinoa: $1.29
170 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 170 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic White Quinoa, 16 oz (Pieces of Quinoa) · Price checked 2026-09-21
- low sodium chicken broth: $0.78
480 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 240 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Reduced Sodium Gluten-Free Chicken Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- lemons: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- olive oil: $0.06
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- chopped parsley: $0.09
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Parsley, 0.5 oz Clamshell · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.2g42%
- Carbs50.1g36%
- Fat13.5g22%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
The chickpeas are the texture detail to pay attention to in this bowl. Roast them in a spread-out layer, then pack them separately if you want to keep them from soaking in the harissa sauce and quinoa. They will not stay oven-crisp indefinitely in the fridge, but keeping them out of the wet base gives you the option to re-crisp them separately before serving. Give the chickpeas a light, even coating of olive oil spray before roasting; dry, bare chickpeas are not the goal here.
Start the quinoa first and roast the chickpeas while the fish is prepared. Reserve a clean portion of the harissa mixture before coating the raw fillets; that is the portion to use for a finishing glaze. Harissa varies by brand in heat and thickness, so taste the clean mixture before adding the fish and adjust to your preference. This is a useful change from rice-based options in the fish recipe archive.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the quinoa gently around the fish at the pause, then add any chickpeas you kept separately after they are reheated. Use fresh tilapia for the listed nutrition and grocery amounts. Fillet thickness changes cooking time, so check doneness as well as timing. Quinoa and chickpeas make this a useful starting point for exploring the high-fiber recipe collection. For another spice direction, browse the Mediterranean-inspired recipes or the broader bowl collection.
Notes from your kitchen
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From the community
This recipe came from wanting to push tilapia out of its boring reputation. Harissa sauce was perfect for this- bringing heat, depth, and way more personality than expected. Leave some feedback if this changed how you think about tilapia!