Go Back
–+ servings
Seared Meiterranean Tilapia

Seared Mediterranean Tilapia

595kcal | 56g Protein | 47g Carbohydrates | 22g Fat
No ratings yet
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Protein Fish
Servings 4
Calorie <600 Calories

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

Calories: 595kcalCarbohydrates: 47gProtein: 56gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 126mgSodium: 1080mgPotassium: 1284mgFiber: 6gSugar: 6gVitamin A: 1593IUVitamin C: 94mgCalcium: 145mgIron: 3mg
Keywords high protein fish meal prep, High Protein Mediterranean Meal Prep, roasted zucchini and tomatoes
If you gave this a shot, please leave a review and a star rating below! Your feedback helps more people find these high-protein bangers—and makes my day.