June 5, 2025

3 rounds:

2 minutes of rowing

2 min of rest

2 minute of burpees

2 min of rest

Post total calories and burpees to comments.

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Baked White Fish with Malt Vinegar Butter Sauce

https://www.youtube.com/watch?v=FJYAnmGm8u0

Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce.

Ingredients

For the Fish:

6 oz white fish fillet (cod, haddock, or pollock)

½ cup crushed pork rinds

1 Tbsp grated Parmesan cheese

¼ tsp garlic powder

¼ tsp paprika

1 eggSalt and pepper, to taste

1 Tbsp butter (for baking)

For the Malt Vinegar Butter Sauce:

1½ Tbsp malt vinegar

2 Tbsp butter

¼ tsp Dijon mustard (no sugar added)

Pinch of salt

Optional: pinch of cayenne or black pepper for heat

Macronutrients

Protein: 40g

Fat: 40g

Carbs: 2g

Preparation

Preheat oven: to 400°F (200°C). Line a baking sheet with parchment and lightly grease with butter.

Prepare the coating: In a bowl, mix crushed pork rinds, Parmesan, garlic powder, paprika, salt, and pepper. In a separate bowl, beat the egg.

Coat the fish: Pat the fish dry. Dip into the egg, then press into the pork rind mixture, coating all sides well.

Bake: Place the crusted fish on the baking sheet. Dot with a little butter on top. Bake for 15–18 minutes, or until golden and cooked through (internal temp 145°F/63°C). Broil for 1–2 minutes at the end for extra crispness, if desired.

Make the sauce: In a small saucepan over low heat, melt the butter. Whisk in malt vinegar, Dijon mustard, and a pinch of salt. Let simmer for 1–2 minutes until slightly thickened. Remove from heat.

Serve: Plate the fish and drizzle with or serve alongside the malt vinegar butter sauce. Garnish with chopped parsley or lemon wedge if desired.

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A testimonial from the MetFix Foundations course I helped build. This past weekend was the course launch in Columbus, Ohio.