Asian Citrus Salmon

1/4 cup all-fruit orange marmalade
1 tsp grated red onion or sweet onion
1 tsp toasted sesame oil
1 tsp low-sodium soy sauce
1 tsp plain rice vinegar
1 garlic clove, minced
1/4 tsp fresh grated ginger
1/8 tsp cayenne
2 salmon fillets (about 4 oz each), rinsed and patted dry

1. In small bowl, whisk together all ingredients except fish. Transfer 2 tbsp sauce to a small cup to use as glaze. Set aside remaining sauce to use as topping.

2. Heat large nonstick skillet over medium-high heat.

3. Brush 1/2 tbsp glaze on one side of each fillet. Place fish with brushed side down in skillet. Brush top side with remaining glaze. Cook for 3 minutes. Reduce heat to medium. Turn fish over. Cook 3 to 4 minutes or until it flakes easily when tested with fork. Spoon reserved topping over the fish.

2 servings

Exchanges: 1 1/2 carbs, 3 lean meat, 1 fat

Per serving: 295 calories; 12 g fat (2 g saturated fat); 75 mg cholesterol; 165 mg sodium; 22 g carbs; 1 g fiber; 16 g sugars; 25 g protein.

from Diabetes and Heart Healthy Meals for Two