RECIPE OF THE DAY

Mel
Sudbury
Coach

CHILEAN SEA BASS

INGREDIENTS:

  • 1 onion, sliced
  • 1 tomato, sliced
  • 2 cloves garlic, peeled and smashed
  • olive oil, drizzle
  • salt and pepper, sprinkle
  • 1lb chilean sea bass
  • olive oil, drizzle
  • salt and pepper, sprinkle
  • 1tsp marjoram
  • 1T butter, thinly sliced

DIRECTIONS:

  • Preheat oven to 425F. Spray/Coat a sheet pan with olive oil, place the sliced onions then the tomatoes in a pile (same area as the fish). Scatter the smashed garlic on the pile, then drizzle with olive oil, and sprinkle with salt and pepper
  • Pat the fish dry then place it skin down on the onions and tomatoes. Drizzle fish with a little olive oil, salt and pepper, and sprinkle the marjoram over the top. Place thinly sliced butter pads over the top of the fish.
  • Cook fish for 30-40 minutes or until the internal temp reaches 145F.

Enjoy with Ashley’s Roasted Cabbage Recipe!!

WOD

“Hound Dog”

METCON

AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups

MASTERS

AMRAP 40
400 Meter Run
25 Cal Bike
60 Sit Ups

MOVE

AMRAP 40
300 Meter Run
20 Cal Bike
40 Sit Ups

WOD GUIDANCE & GOALS
Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and complete the sit ups in :90-2:00. Target 5-6 rounds.

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