Talk about flexible! This recipe gives you your choice of fish or poultry, curry powder or chili powder for seasoning, and almonds or olives for topping. You can customize the entree to fit what strikes your fancy, what your family prefers, or what's on hand. Whatever combination you choose cooks in your microwave in less than 10 minutes.

Spicy Fillets with Yogurt Sauce

1 pound fresh or frozen fish fillets (snapper, cod, haddock or orange roughy) or skinless boneless chicken breast halves, or turkey breast tenderloin steaks

2 teaspoon curry powder or chili powder

1/4 teaspoon garlic salt] 1/4 teaspoon onion salt\ 1/4 teaspoon pepper\ 1/2 cup plain yogurt\ 1/4 cup toasted sliced almonds or sliced pitted ripe olives

Thaw fish, if frozen. Remove skin, if present. In a bowl combine curry or chili powder, garlic salt, onion salt and pepper; rub into both sides of fish or poultry.

In an 8- by 8- by 2-inch microwave-safe baking dish arrange fish with thicker portions toward edges. Turn under any thin portions to obtain an even thickness of about 1/2 inch.

Cover dish with vented microwave-safe plastic wrap. Cook on 100 percent power (high) until fish flakes easily or poultry is no longer pink, rearranging once. Allow 4 to 7 minutes for fish; 6 to 8 minutes for poultry. To serve, drizzle with yogurt. Top with almonds or olives. Makes 4 servings.

Nutrition information per serving: 195 cal., 25 g pro., 4 g carb., 9 g fat, 42 mg chol., 203 mg sodium. U.S. RDA: 14 percent riboflavin, 23 percent niacin, 14 percent calcium.