Seared Mediterranean Tilapia
This Seared Mediterranean Tilapia brings the kind of flavor that makes you forget you’re eating clean. Light, flaky fish gets a golden sear and cozy Mediterranean vibes thanks to oregano, garlic, paprika, and a squeeze of lemon. Paired with roasted zucchini, bell peppers, cherry tomatoes, and a crumble of feta, it’s bright, bold, and honestly kind of romantic for a Tuesday meal prep.
Clocking in under 600 calories with over 50g of protein, it’s a meal with macros that truly mean something. The veggies bring color and crunch, the tilapia delivers pure protein, and the feta ties it all together like a tangy little mic drop. It’s high-protein without being heavy, flavorful without being fussy, and quick enough to make you wonder why you ever bought frozen fish sticks in the first place.
This one’s for the people who want Mediterranean flavor without the takeout regret. It’s clean, colorful, and hits different when you reheat it on a rainy workday. Light but satisfying, elegant but effortless—get in there and make it happen.
Seared Mediterranean Tilapia
Equipment
Ingredients
For the Fish:
- 2 lbs white fish trout, cod, tilapia, mahi mahi, etc.
- 2 tbsp olive oil
- 1 lemon juiced
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Veggies:
- 2 zucchini sliced into half moons
- 1 red bell pepper sliced
- 1 cup cherry tomatoes halved
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp garlic powder
For the Couscous:
- 1 cup couscous
- 1 cup chicken broth
- 1 tbsp olive oil or butter
- 1 tbsp chopped parsley optional
Garnish:
- 1/3 cup crumbled feta cheese
- 2 lemons cut into wedges
Instructions
- Preheat oven to 425°F. Toss zucchini, tomatoes, and bell pepper with olive oil, garlic powder, and salt. Roast on a sheet pan for 18–22 minutes, until softened and lightly browned.2 zucchini, 1 red bell pepper, 1 cup cherry tomatoes, 1 tbsp olive oil, 1/2 tsp salt, 1/2 tsp garlic powder
- Pat fish dry, then season both sides with lemon juice, garlic powder, oregano, paprika, salt, and pepper.2 lbs white fish, 1 lemon, 1 tsp garlic powder, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1/2 tsp salt, 1/2 tsp black pepper
- Heat 2 tbsp olive oil in a large skillet over medium-high heat. Once shimmering, add fish fillets.2 tbsp olive oil
- Sear 3–4 minutes per side, depending on thickness, until golden brown and flaky. Handle gently to prevent breaking.
- Cook couscous according to package (use chicken broth for more flavor). Fluff with a fork and stir in olive oil and parsley.1 cup couscous, 1 cup chicken broth, 1 tbsp olive oil or butter, 1 tbsp chopped parsley
- Assemble bowls with couscous, roasted veggies, and fish. Top with crumbled feta and a lemon wedge if desired.1/3 cup crumbled feta cheese, 2 lemons
Nutrition
How to Track, Explore, and Stay Connected
Log This Recipe in MyFitnessPal
Want to track this high-protein meal with just a few taps? Search: Meaningful Macros – Seared Mediterranean Tilapia in MyFitnessPal to instantly log your macros and stay dialed into your nutrition goals.
Browse More High-Protein Recipes
Looking for more macro-balanced meal prep ideas? Explore my full recipe search page where you can filter by protein, carbs, and calories to find your perfect meal prep match.
Follow Me on Instagram
For new high-protein recipes, meal prep tips, and cooking behind-the-scenes, follow @meaningful.macros on Instagram. Join a growing community of macro-focused food lovers.
Why You’ll Love This Seared Mediterranean Tilapia
This Seared Mediterranean Tilapia isn’t just a meal—it’s a flavor-packed power play. With 56g of protein, 595 calories, and only 22g of fat, it walks the line between clean eating and Mediterranean indulgence. The tilapia fillets are pan-seared to crispy perfection, then paired with roasted zucchini, bell peppers, cherry tomatoes, and a kiss of lemon for a fresh, coastal-inspired finish.
What really sets this one apart? That feta. A sprinkle of crumbled feta adds creamy, salty contrast that makes every bite pop. Combine that with juicy vegetables and flaky fish, and you’ve got a meal prep that’s as colorful as it is crave-worthy. It’s the kind of prep that feels gourmet, reheats like a champ, and won’t leave you feeling sluggish.
Whether you’re training hard, maintaining lean muscle, or just want to eat like someone who gives a damn about flavor, this one’s a slam dunk. Mediterranean vibes, macro-friendly stats, and enough visual appeal to make coworkers jealous? Let’s get in there.
Ingredient Substitutions & Customizations
This recipe is super flexible—make it your own with these easy tweaks:
- Fish Options: No tilapia? Cod, haddock, or even salmon work great with the same seasoning blend.
- Make It Dairy-Free: Skip the feta or swap in a dairy-free alternative like almond feta or nutritional yeast for a little umami kick.
- Add a Carb Base: Want to stretch this into a full bowl? Add a scoop of quinoa, farro, or couscous to turn this into a balanced, filling meal.
- Switch Up the Veggies: Try roasted eggplant, asparagus, or even red onion if zucchini and peppers aren’t your thing.
- Lower the Sodium: Skip the added salt and use reduced-sodium feta or rinse your feta under cold water before serving.
Expert Tips for Perfect Seared Mediterranean Tilapia
- Pat the Fish Dry: Before seasoning, make sure your fillets are patted dry—this helps the sear stick and keeps the texture on point.
- High Heat for the Win: Use a hot pan and a light oil like avocado or olive oil to get that golden crust without overcooking.
- Don’t Flip Too Soon: Let the tilapia cook undisturbed for a few minutes before flipping. You’ll know it’s ready when it releases easily from the pan.
- Season the Veggies Separately: Roast the vegetables with their own blend of garlic, oregano, and olive oil to enhance their flavor independently of the fish.
- Add Feta After Cooking: Sprinkle feta once everything’s cooked to keep the texture creamy and the taste bold.
Serving Suggestions & Storage Tips
- Storage: Store in airtight containers for up to 4 days in the fridge. This one doesn’t freeze well, so keep it fresh.
- Reheating: Microwave with a damp paper towel or reheat in a skillet for best texture. The veggies re-crisp surprisingly well.
- Serve With: A wedge of lemon, a few olives, or a dollop of hummus takes this even further. Want more bulk? Serve it over couscous or rice.
- Meal Prep Format: Pack each container with 1 fillet, a scoop of roasted veggies, and your carb of choice for a complete grab-and-go meal.
Optional Garnishes
- Crumbled feta
- Lemon wedges
- Chopped parsley or mint
- Kalamata olives
- Crushed red pepper flakes for a little kick
FAQs
Can I make this with frozen fish?
Yes, just thaw it fully and pat it dry before seasoning. Extra moisture is the enemy of a good sear.
Is tilapia a healthy protein choice?
Absolutely. It’s high in protein, low in fat, and takes on bold seasoning beautifully—making it perfect for meal prep.
Can I double the recipe?
Totally. Just sear in batches or use two pans to avoid steaming the fish.
Is this low-carb or keto-friendly?
At 47g of carbs, it’s more balanced than low-carb, but you can make swaps like cauliflower rice and skip the roasted veggies to reduce the carbs.
Will the veggies get soggy after reheating?
Not if you roast them properly and keep them in a single layer during prep. Broil them for the last 2 minutes to lock in that crisp texture.
6 Other High-Protein Fish Recipes You’ll Love
Craving a healthy meal prep that actually tastes like something? These high-protein fish recipes are packed with lean protein, heart-healthy fats, and bold flavors that reheat like a dream. Perfect for anyone searching for easy salmon meal prep ideas, macro-balanced seafood recipes, or clean eating with serious flavor.
Whether you’re following a cutting phase, building muscle with clean proteins, or just trying to stay consistent with weekly meal prep, these fish meals are a game-changer. From spicy glazes to citrus marinades to savory baked filets, every recipe here is built for convenience, nutrition, and maximum taste—all while staying macro-friendly and easy to track.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
- Garlic Steak Bites with Creamy Mac & Cheese – The ultimate high-protein comfort food—juicy steak, creamy pasta, and insane reheating power.
- Chipotle Honey Chicken Bowls – 53g of protein per bowl with smoky-sweet flavor and lime-infused jasmine rice—perfect for muscle-building meal prep.
- Sun-Dried Tomato Chicken Pasta – High-protein chicken pasta with creamy sun-dried tomato sauce that reheats like a dream.
- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.