Kathy Manweiler: Juice & marmalade marinade leaves salmon swimming in flavor

THE LOW-FAT MARINADE in today's recipe really perks up the flavor of salmon.

This dish is a snap to make for dinner, too, because it cooks in just a few minutes.

Most Americans, including me, don't eat fish as often as the food pyramid suggests we should, so I've been looking for ways to make salmon and other seafood tasty.

When I first started working with this recipe (it's inspired by a Food Network recipe by Sandra Lee), I was leery about the combination of orange juice and Dijon mustard, but it tastes better than it sounds.

The original recipe calls for salt-free citrus-herb seasoning, but I couldn't find that at the grocery store, so I substituted lemon pepper instead.

I also use sugar-free marmalade, but choosing regular marmalade is fine here. Just keep in mind that you'll be adding about 40 calories to each serving.

I found that freshly squeezed orange juice works much better in this marinade than orange juice from concentrate. One medium orange will give you the juice you need.

One serving of orange-glazed salmon contains 161 calories and 4 grams of fat.

ORANGE-GLAZED SALMON

1 pound salmon fillet

1/4 cup sugar-free orange marmalade

1/2 cup freshly squeezed orange juice

1 tablespoon Dijon mustard

1 teaspoon ginger

1 teaspoon lemon pepper or salt-free

citrus-herb seasoning

Rinse salmon fillet under cold water and pat dry with paper towels.

Cut into four equal portions and place salmon pieces in a large zip-top bag. Set aside.

In a small bowl, stir together remaining ingredients. Pour into zip-top bag. Squeeze air from bag and seal. Marinate in refrigerator for one hour.

Line a baking sheet with aluminum foil and turn on your broiler.

Remove salmon from marinade and place on baking sheet.

Discard marinade. Broil salmon 6 to 8 inches from heat source for 6 to 8 minutes or until cooked through. Serve immediately.

Makes 4 servings.

Per serving: 161 calories, 4 fat grams, 60 mg cholesterol, 167 mg sodium, 24 protein grams, 6 carb grams, no fiber.

Do you have a favorite food or popular recipe that you'd like to see made healthier? Send your recipes, along with a daytime phone number, to Kathy

Manweiler at dontsaydiet@gmail.com, or mail to: Don't Say Diet, P.O. Box 780865, Wichita, KS 67278.