Put 2 Tablespoons of nonfat Greek yogurt in a bowl. Add 2 teaspoons Dijon mustard and 1 Tablespoon fresh lemon juice (I used our lovely Meyer lemons which are in season now). Whip that up until smooth with a small hand whisk. Whisk in 1 1/2 Tablespoons of very good, very flavorful California Extra Virgin Olive Oil. Finally blend in 1 Tablespoon of drained capers. Serve over the fish or on the side to add as you please.

Oven fried black cod with caper sauce with lemon, brown and wild rice, and sauteed Bloomsdale spinach.

1 serving (approximately 1 Tablespoon) provides 50 calories, 5 grams of fat and 0 grams of carbohydrate.