Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
1878kj
444kcal
Cinnamon and Orange Pork with Wholegrain Couscous
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Orange and spices are a great combo that go wonderfully with pork. Try this easy to make meal that will surely stimulate the taste buds.
Prep time: 10 mins
Cook time: 30 mins
Serves: 4
Cooking Skill: Easy
Ingredients
4
lean pork loin medallions or steaks, fat removed
For the marinade
Zest and juice or 1 small orange
1 teaspoon ground cinnamon
2 teaspoons garlic flavoured olive oil
½ teaspoon dried chilli flakes
For the Wholegrain Couscous: Salad
300g
wholewheat or plain couscous
1
small red onion, peeled and finely chopped
35g
raisins
50g
baby spinach or watercress leaves
100g cherry tomatoes, quartered
Zest and juice of 1 lemon
3 tablespoons freshly chopped mixed herbs (mint and parsley)
Method
Step 1
In a shallow bowl, mix all the marinade ingredients together. Add the pork and coat on both sides. Cover and marinate for 10 minutes.
Step 2
Meanwhile, cook the couscous according to the packet instructions. Fluff up with a fork and cool slightly. Add the couscous salad ingredients and season to taste. Preheat the oven to 180°C, 160°C Fan, Gas Mark 4.
Step 3
Heat a non-stick ovenproof or griddle pan for a few minutes until hot. Add the pork (discard the marinade) and cook for 10 minutes, turning once.
Step 4
Turn the pork over, place the pan on the middle shelf in the oven and cook for a further 6-8 minutes or until the juices run clear.
Step 5
Divide the salad leaves between 4 plates, slice the pork, position on top of the salad and serve immediately.
Each serving provides
Based on medallions
22%
Fat
6.5g
9%
Saturates
1.7g
9%
Sugars
12.2g
14%
Salt
0.14g
2%
% of an adult's Reference intake
Typical energy values per 100g:
488kJ,
115kcal,
1.7g fat,
0.5g saturates
Each serving provides:
35.8g Protein,
57.1g Carbohydrate,
7.2g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
In a shallow bowl, mix all the marinade ingredients together. Add the pork and coat on both sides. Cover and marinate for 10 minutes.
Step 2
Meanwhile, cook the couscous according to the packet instructions. Fluff up with a fork and cool slightly. Add the couscous salad ingredients and season to taste. Preheat the oven to 180°C, 160°C Fan, Gas Mark 4.
Step 3
Heat a non-stick ovenproof or griddle pan for a few minutes until hot. Add the pork (discard the marinade) and cook for 10 minutes, turning once.
Step 4
Turn the pork over, place the pan on the middle shelf in the oven and cook for a further 6-8 minutes or until the juices run clear.
Step 5
Divide the salad leaves between 4 plates, slice the pork, position on top of the salad and serve immediately.
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