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.
 
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