If anyone's aware of something better, I'd be interested too :)
(Then again I wouldn't voluntarily use 5Gb-T or 10Gb-T anyway, and ≈50W is enough for most use cases.)
[ed.: https://www.aliexpress.us/item/3256807960919319.html ("2.5GPD2CBT-20V" variant) - actually 2.5G not 1G as I wrote initially]
"Card supports 10Gbit/s and 10/100/1000/2500/5000/10000Mbit/s Ethernet"
Nice to see; some NICs are shedding 10/100 support. Apparently, it's not necessary to do this, even in a low cost device.
https://www.aliexpress.com/item/1005008555989592.html
I have one of these, though I'm using with a USB 3.x port as that's what my desktop has. For me it's working fine, and for others with actual USB 4 ports it seems to be working properly for them.
(Fibre is nowhere near as "sensitive" as some people believe.)
Interestingly it seems to get burning hot on the MacBook M1 Pro while it remains cool on the M5 Pro model.
Maybe the workload is different, but I would not rule out some sort of hardware or driver difference. I only use a 1G port on my router at the moment.