Zesty Lemon Herb Tilapia Zoodle Power Bowl

Looking for a light, high‑protein dinner that can be tossed together in less than 30 minutes? This lemon‑herb tilapia paired with zucchini noodles delivers bright citrus flavor, fresh herbs, and a satisfying bite. It’s clean, easy, and ideal for a healthy, family‑friendly plate.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 4 tilapia fillets (about 6 oz each) – 4 cups zucchini noodles – 1 cup cannellini beans, rinsed and drained – 3 cloves garlic, minced – 1 lemon, zested and juiced – 2 tbsp olive oil – 1 tsp smoked paprika – 1/2 tsp red pepper flakes – 1/4 cup chopped fresh parsley – Salt and pepper to taste – Optional: 1 tbsp capers or chopped sun‑dried tomatoes

Instructions

1. 1. Pat the tilapia dry and season both sides with salt, pepper, smoked paprika, and red pepper flakes.
2. 2. Heat 1 tablespoon olive oil in a large skillet over medium‑high heat. Add tilapia fillets and sear 3–4 minutes each side until golden and cooked through.
3. 3. Remove fish and set aside on a plate.
4. 4. In the same skillet, add the minced garlic and sauté 30 seconds until fragrant.
5. 5. Stir in zucchini noodles and cannellini beans, tossing to coat and heat through, about 2–3 minutes.
6. 6. Return tilapia to the skillet, adding lemon zest, lemon juice, parsley, and optional capers or sun‑dried tomatoes. Cook for another minute to combine flavors.
7. 7. Serve the tilapia perched on the zoodle‑bean bed, drizzle with any remaining pan juices, and garnish with extra parsley.
8. 8. For a spicy kick, sprinkle a pinch of crushed red pepper over the finished bowl.
9. 9. Enjoy immediately for the best texture and flavor.

Chef's Note

Pro tip: Use a bamboo or wooden spatula to keep the flaky tilapia from breaking apart. Also, if you prefer a slightly sweeter sauce, mix in a teaspoon of honey before adding the lemon juice.

Make-Ahead Tips

Cool the finished bowl completely, cover, and refrigerate up to 2 days. Re‑warm gently in a skillet or microwave, adding a splash of water or broth to keep the noodles moist.

Substitutions

Replace tilapia with cod or mahi‑mahi for a different fish flavor; use cauliflower rice instead of zucchini noodles for a dairy‑free option.