Savory cod in mustard, topped with crispy onion

Crisp tipping with a savoury sauceThis is a simple, low-cal and easy to prepare fish dish. The amount of mayo used is so small it adds just a few calories to the finished dish. I use Asian fried onions, but any brand will do, and the amount called for is less than 25 calories. Black cod or sable fish is high in Omega 3 oils and not endangered.
Two pieces of black cod or sable fish fillet in a shallow baking dish.
Salt and pepper fish lightly and combine:
2 tbsp. Dijon mustard
2 tsp. mayo
2 cloves of low cal garlic
Coat the fish well, then cover the with plastic and marinate for at least 30 minutes or longer.
Top the fish with 1 tsp. of oregano and 2 tsps. of deep fried onions, and bake for 25 minutes or until the flesh flakes.

Orange saffron cod

Orange and saffron sauce, so easy and addictiveYou can make a simple and sophisticated dinner in minutes with ingredients in your freezer and pantry. Cod is a rich delicious fish, not unlike pricy sea bass. The advantage of Norwegian Cod is that it not endangered and is reasonably-priced. It is low-cal and high in Omega 3. Cooked in a Spanish-inspired sauce of wine, orange, and saffron, it’s a gourmet treat that no one — including you –will believe took only minutes to make. 
Take 5 minutes to pour the ingredients over frozen filets the night or morning before ...Use 2 or 4 frozen or fresh cod filets – one per person
Start the dish the night before or in the morning. The fish may be frozen when you put it in the marinade; it will defrost during the day in the refrigerator.
Wash and dry filets. Season with salt and pepper.
Place fish in a baking dish just large enough to hold it.
Add enough dry white wine to cover it about half the way up (use vermouth if you have nothing else open or available).
Top each filet with 1 tsp. of frozen orange juice and add one for the pan.
Add 2-3 cloves of garlic puréed/minced into the wine in the pan.
Add ½ tsp saffron threads to the pan
Add 1 tsp dried organeo to the pan
1tsp. sesame oil with cayenne or 1 tsp. sesame and ½ tsp chili flakes
1tsp salt.
Cover with foil
Bake for 20 minutes 400f/ 200C
You can uncover for the last five minutes or not.
Garnish with fresh citrus and serve with rice.