The
Daily
Fix
3 rounds:
Baked White Fish with Malt Vinegar Butter Sauce
Creating healthy people, one step at a time
2 minutes of rowing
2 minute of burpees
Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce.
“We’re going to be the go-to for everyday people who are looking for absolute health, wellness, and fitness.”
For the burpees, jump and touch a target that is one foot above your max reach when standing.
Post calories rowed plus burpees competed to comments.
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 egg
Salt 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.
Lori Hill, owner of MetFix Method, reflects on her weekend at the first MetFix Foundations Seminar last weekend.
COMMENTS
23 - 16 -15
Burpees:
20 - 16 - 15
25/25/25
Burpees
20/16/14
Burpees -to-Target: 26-26-25
Total: 168
81 cal row
104 burpees
M38
RX'D
Row - 42/34/29
Burpee - 15/17/18 to 12" target
Total - 155
Cal row 84
Burpees 57
Tot 141
burpee (not to 1') - 11, 14, 17