Spanish Baked Fish and Southwestern Salad are two of more than 40 recipes in a new cookbook that shows families how to eat well on less than $100 a week. Most of the meals, developed by researchers at Penn State University, take less than an hour to prepare. The book also offers ways to cut costs at every step - from the trip to the grocery store to storing leftovers. One important hint: Shop from a list to avoid buying on impulse. "Recipes and Tips for Healthy, Thrifty Meals" can be downloaded from the Web site of the US Department of Agriculture, www.usda.gov/cnpp. It is also available in print for $4.25. Call (202) 512-1800.
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