Oven-Fried Fish with Lemon Butter Sauce
Crispy, golden oven-fried white fish coated in a savory pork rind crust, served with a buttery lemon sauce.
Ingredients
For the Fish:
6 oz cod or other firm white fish (like haddock or halibut)
1 cup crushed pork rinds (finely ground)
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp baking powder
Salt and pepper, to taste
1 large egg
4 Tbsp butter (divided)
For the Lemon Butter Sauce:
2 Tbsp butter
1 Tbsp lemon juice
½ tsp lemon zest
¼ tsp garlic powder
Salt, to taste
1 tsp fresh chopped parsley (optional garnish)
Macronutrients
Protein: 40g
Fat: 45g
Carbs: 2g
Preparation
Preheat the oven to 430°F (220°C). Place a dark-colored baking sheet or oven-safe pan inside to preheat with the oven.
Make the breading by mixing crushed pork rinds (1 cup), garlic powder (½ tsp), smoked paprika (½ tsp), baking powder (¼ tsp), and salt and pepper in a shallow dish.
In a separate dish, beat the egg until smooth.
Bread the fish: Lightly coat the fish in the pork rind mixture. Dip into the beaten egg to coat. Then coat again in the pork rind mixture, pressing firmly to adhere as much as possible. Set aside on a plate until all pieces are breaded.
Remove the hot pan from the oven and add 3 Tbsp butter, letting it melt and coat the surface.
Place the breaded fish onto the melted butter in the hot pan. Bake for 10 minutes.
Flip the fish, add the remaining 1 Tbsp butter to the pan, and return to the oven for another 5–10 minutes, or until golden and cooked through.
For an extra crispy finish, broil for 2 minutes, watching closely so it doesn’t burn.
Let the fish rest on the pan for 2–3 minutes before serving.
Make the Lemon Butter Sauce: In a small saucepan over low heat, melt butter (2 Tbsp). Stir in lemon juice (1 Tbsp), lemon zest (½ tsp), garlic powder (¼ tsp), and a pinch of salt. Simmer for 1–2 minutes, then remove from heat.
To Serve: Plate the crispy fish and drizzle with warm lemon butter sauce. Garnish with chopped parsley (1 tsp), if desired.
Allen lift 32,5kg
10-20’
Wrestlen’s bridge pull over and press 25kg ( very hard)
20-30’
Steinborn squat 65kg
And 3’12 800m row ( no bike)
Very hard training but so fun