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Glazed Harissa Tilapia Bowls

Glazed Harissa Tilapia Bowls

5 from 1 vote
553 Calories | 61g Protein
Quick note before you dive in:
You’ll find a brief overview up top⬆️
and the full recipe and details below⬇️
When you make it, don’t forget to rate the recipe and leave a comment : )
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Equipment

Servings: Makes 4

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

Calories: 553kcalCarbohydrates: 54gProtein: 61gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 113mgSodium: 1492mgPotassium: 1360mgFiber: 9gSugar: 6gVitamin A: 508IUVitamin C: 9mgCalcium: 100mgIron: 6mg