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Preheat the oven to 375°F. In a small bowl, combine caraway seeds, rosemary, 1/2 teaspoon of the salt, pepper and 1 tablespoon of the oil. Rub mixture all over lamb. Tie lamb together into a small roast.
In a large ovenproof skillet, heat remaining 2 tablespoons oil over medium-high heat until hot. Add lamb and brown on all sides, about 10 minutes. Place the skillet in the oven and roast until a thermometer inserted into lamb reaches 145°F for medium (temperature will rise 5°F to 10°F upon standing), about 1 hour and 30 minutes. Let rest 15 minutes before slicing. When lamb is finished cooking, increase the oven temperature to 450°F.
While lamb is roasting, prepare onion rings. Oil 2 large rimmed baking sheets with spray oil. Separate onion slices into individual rings. Place buttermilk in a small bowl and place flour and remaining 1 teaspoon salt in a separate medium bowl. Dip each onion ring in buttermilk, then toss onion ring in flour to coat. Tap onion ring on the bowl to remove excess flour. Place on the prepared baking sheets and repeat with remaining onion rings, keeping in a single layer. Spray coated onion rings with spray oil and bake 8 minutes. Remove from the oven and turn over each ring. Return to the oven and bake until golden brown and crisp, 7 to 8 minutes. Serve immediately with sliced lamb.