Hard to beat easy, healthy and inexpensive!

This is one of my favorite go to recipes for a weeknight.  Tilapia is inexpensive and healthy and this takes minutes to fix.  When my daughter was younger she loved it.  She has lost her taste for it and I can’t wait for her to get it back.  She had SpongeBob Mac and Cheese which is not particularly healthy but you choose your battles.

Tilapia with Butter Caper Sauce

Per Serving

  • 1 Tilapia filet
  • 1/4 cup flour
  • Salt, pepper and paprika to taste
  • 1 tsp butter
  • 1/2 tsp capers
  • 2 tsps olive oil

Combine flour with salt, pepper and paprika and dredge tilapia filets in flour.  Heat a non-stick saute pan over medium heat and swirl in olive oil.  Brown tilapia 3 – 4 minutes per side.  While cooking fish, in a small sauce pan, melt butter with capers.  When fish is cooked, spoon sauce over fish and serve.


  • Broccoli florets
  • 1 oz. parmesan cheese

Steam broccoli, 5-6 minutes or until tender.  Grate parmesan cheese over broccoli and serve.  You can use lemon juice instead of cheese to reduce the calories.


About emenuplan
I love to cook and love to eat. I work full time and have a family so managing good meals during the week requires organization. I'm hoping to share my weekly menu plans and recipes to make things a little easier for those who want to follow along.

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