Pan-Roasted Lamb Loin with Anchovy Butter

Pan-Roasted Lamb Loin with Anchovy Butter

Why This Works for Intermittent Fasting

Lamb loin is dense with protein and satiating fat, so a modest portion goes a long way toward filling a short eating window without excess volume. The anchovy butter adds a hit of savory umami and sodium — genuinely useful during a fasting protocol, since electrolyte needs go up as eating windows shrink. This is a meal built almost entirely around protein and fat, with virtually no carbohydrate to spike insulin right before your next fast begins.

Ingredients

• 2 lamb loins (about 150g each), trimmed
• 2 tbsp olive oil
• Sea salt and black pepper, to taste
• 1 clove garlic, minced
• 4 tbsp butter, softened
• 4 anchovy fillets, finely minced
• 1 tsp fresh lemon juice
• 1 tbsp fresh parsley, chopped
• 200g leafy greens (spinach or Swiss chard), for serving

Instructions

1. Remove the lamb loins from the fridge 20 minutes before cooking to come to room temperature. Season generously with sea salt and black pepper.
2. Make the anchovy butter: mash the softened butter with the minced anchovies, garlic, lemon juice, and parsley in a small bowl until well combined. Set aside.
3. Heat the olive oil in a heavy skillet over medium-high heat until shimmering.
4. Sear the lamb loins for 3–4 minutes per side for medium-rare, or longer to your preference, using tongs to sear the fat edge for 1 minute as well.
5. Remove the lamb from the pan, tent loosely with foil, and rest for 5 minutes.
6. While the lamb rests, wilt the leafy greens in the same skillet over medium heat for 2–3 minutes, using the residual fat in the pan.
7. Slice the lamb loin against the grain, plate over the wilted greens, and top each portion with a generous spoonful of anchovy butter so it melts over the warm meat.

Nutrition Per Serving

Fasting Compatibility

This meal fits well as the closing meal of a 16:8 or 18:6 eating window, and its high protein and fat content make it especially suitable for OMAD, where satiety per meal matters most.

Related Recipes

• Rack of lamb with herb and garlic crust
• Roast leg of lamb with garlic and mint
• Halibut in brown butter with capers

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.