Meal Prep
Seared Mediterranean Tilapia
Seared Mediterranean Tilapia is the kind of clean meal prep that somehow still feels fancy - flaky lemon-herb fish, roasted zucchini and tomatoes, fluffy couscous, and just enough feta to make the whole thing feel like it came from a little coastal restaurant instead of your Sunday meal prep session. It’s light, fresh, colorful, and still lands at 55.8 grams of protein for around 587 calories.
- Prep
- 15 min
- Cook
- 25 min
- Makes
- 4 servings
High protein
Seared Mediterranean Tilapia
55.8g protein587 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 25 mins
- Total Time
- 40 mins
Equipment
As an Amazon Associate I earn from qualifying purchases.
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 Fish:
For the Veggies:
For the Couscous:
Garnish:
Instructions
2 zucchini, 1 red bell pepper, 1 cup cherry tomatoes, 1 tbsp olive oil, ½ tsp salt, ½ tsp garlic powder
2 lb tilapia fillets, 1 lemons, 1 tsp garlic powder, 1 tsp dried oregano, ½ tsp smoked paprika, ½ tsp salt, ½ tsp black pepper
Heat the listed cooking olive oil in a large skillet over medium-high heat. Once shimmering, add fish fillets.
2 tbsp olive oil
1 cup couscous, 1 cup chicken broth, 1 tbsp olive oil, 1 tbsp chopped parsley
⅜ cup crumbled feta cheese, 2 lemons
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 587 kcal
- Carbohydrates
- 45.9 g
- Protein
- 55.8 g
- Fat
- 21.1 g
- Saturated Fat
- 5.06 g
- Polyunsaturated Fat
- 2.66 g
- Monounsaturated Fat
- 11.65 g
- Trans Fat
- 0.13 g
- Cholesterol
- 126 mg
- Sodium
- 1,089 mg
- Potassium
- 1,271 mg
- Fiber
- 5.5 g
- Sugar
- 6.2 g
- Added Sugar
- 0 g
- Vitamin A
- 100 mcg RAE
- Vitamin C
- 87.51 mg
- Vitamin D
- 7.08 mcg
- Calcium
- 138 mg
- Iron
- 3.06 mg
Estimated ingredient cost
$4.98 per serving · $19.91 for this batch
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.
Ingredient costs and assumptions
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
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 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
- lemons: $0.52
120 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
- garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- dried oregano: $0.04
1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Oregano Leaves, 0.87 oz · Price checked 2026-09-21
- smoked paprika: $0.04
1.2 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
- 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
- zucchini: $1.31
392 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 each = 196 g; size=medium Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Zucchini, Each · Price checked 2026-09-21
- red bell pepper: $1.52
180 g purchased · Whole purchased item: 180 g each (estimated); includes shell, peel, or seeds.
1 pepper = 119 g; size=medium; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Red Bell Pepper, Each · Price checked 2026-09-21
- cherry tomatoes: $1.56
149 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (cherry tomatoes) = 149 g Grape tomatoes used as a price proxy for cherry tomatoes.
Walmart: NatureSweet Cherubs Heavenly Grape Tomatoes, 10oz Package, Fresh · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 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
- 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
- garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- couscous: $1.88
173 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 173 g Representative product for this ingredient; your brand and package size may differ.
Walmart: RiceSelect Original Couscous, Moroccan-Style Couscous, 26.5 oz Jar · Price checked 2026-09-21
- chicken broth: $0.39
249 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 249 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Chicken Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 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: $0.51
3.8 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
- crumbled feta cheese: $1.39
50 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (crumbled) = 150 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Athenos Crumbled Traditional Feta Cheese 6 oz, Refrigerated, Plastic Tub · Price checked 2026-09-21
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (medium) = 58 g; size=medium; 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
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein55.8g37%
- Carbs45.9g31%
- Fat21.1g32%
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
Couscous makes this bowl different from the rice-based fish meals. Fluff it with a fork after cooking so it stays loose enough to portion, and spoon some of the roasted vegetable juices over it rather than leaving all that flavor on the tray. The tomatoes and zucchini bring moisture, so keep them alongside the fish if you prefer to mix the bowl as you eat.
Start the vegetable tray first, then cook the couscous and sear the fish while it roasts. Use a wide spatula and turn the fillets gently; keeping them intact makes portioning easier. Use fresh tilapia for the listed nutrition and grocery amounts. Fillet thickness varies; check doneness as well as the clock. If you are packing lemon wedges, take out their seeds for the whole batch before closing the lids. Fresh lemon over the warm fish and feta is worth having ready. Watch the peppers and zucchini as the tray roasts, and pull it while the vegetables still have some structure. They will soften further in the containers; there is no benefit to starting with a collapsed vegetable mix.
Keep feta and lemon wedges separate if you want to add them fresh after heating. 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 couscous and vegetables gently around the fish at the pause, then finish with the cold cheese and lemon. This is a useful option in the Mediterranean-inspired collection when you want herbs, roasted vegetables, and a salty finish. Browse the fish recipe archive for other ways to change the main ingredient's seasoning.
Notes from your kitchen
Tried it? Tell us how it went.
Leave a rating and tell us how it turned out. Swaps, tips, and questions welcome.
From the community
★★★★★
I created this because I wanted fish- but I wanted it lighter than salmon. A fresh meditteranean-flavored tilapia bowl came to mind immediately. Plus- it gave me an excuse to add feta crumbles, and I can't get enough when it comes to feta crumbles. Leave your verdict below!