2 6- to 8-ounce fresh or frozen swordfish or halibut steaks, cut 1 inch thick
2 tsp. olive oil
1 small leek or 2 green onions, chopped (1/4 cup)
1 cup chopped, seeded tomato
1/4 cup snipped fresh basil
1 Tbsp. drained capers
1/4 tsp. black pepper
1/8 tsp. salt
2 tsp. olive oil

Thaw fish, if frozen. For tomato chutney, in a medium saucepan heat 2 teaspoons olive oil over medium heat. Add leek and cook just until tender. Remove from heat. Stir in tomato, basil, capers, black pepper, and salt. Cover and keep warm.
Rinse fish; pat dry with paper towels. Brush both sides of fish with 2 teaspoons olive oil. Place fish on the rack of an uncovered grill directly over medium coals. Grill for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once. Cut each fish steak in half. Serve the fish with tomato chutney. Makes 4 servings.

Nutritional facts per serving
calories: 155, total fat: 8g, saturated fat: 2g, monounsaturated fat: 5g, polyunsaturated fat: 1g, cholesterol: 32mg, sodium: 218mg, carbohydrate: 3g, total sugar: 1g, fiber: 1g, protein:

1 serving cooking spray (5 one-second sprays per serving)
1 1/4 pound uncooked cod, four 5 oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
10 oz chopped frozen spinach, thawed and well-drained (squeeze spinach to remove excess water)
1/4 cup low fat or fat-free sour cream
1/4 cup onions, chopped
1/2 tsp garlic powder
3 cup yellow summer squash, steamed

Preheat oven to 400?F. Coat a shallow baking pan with cooking spray. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside.

In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you don?t have a food processor, combine spinach ingredients in a blender or mix together by hand.)

Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving.