Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
1030kj
237kcal
Fennel Pork Medallions with Apple Slaw
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A match made in heaven and guilt free!
Prep time: 15 mins
Cook time: 11 mins
Serves: 4
Cooking Skill: Easy
Ingredients
For the marinated pork
12 lean pork fillet medallions
1 garlic clove, peeled and crushed
1 teaspoon fennel seeds, crushed
1 tablespoon olive oil
Grated zest of ½ lemon
For the apple slaw
1 red eating apple, cored
2 teaspoons cider vinegar or white wine vinegar
½ small red cabbage, thinly shredded
2 carrots, peeled and coarsely grated
4 tablespoons 0% fat Greek natural yogurt
juice of ½ lemon
2 teaspoons Dijon mustard
Method
Step 1
Preheat the oven to 180°C, 160°C Fan, Gas Mark 4. Place the medallions on a board between two sheets of cling film. Using the base of a small saucepan or rolling pin, bash them all over until they’re 1cm thin.
Step 2
Lightly crush the fennel seeds and garlic. Place the fennel and garlic in a shallow dish. Mix with the oil and lemon zest and a good grind of black pepper. Add the pork medallions and coat on both sides. Set aside for 10 mins whilst you make the slaw.
Step 3
Chop the apple into small pieces, place in a large bowl and pour over the vinegar. Add the yogurt, lemon juice and mustard and mix until smooth. Then add the cabbage and carrots. Mix well, until all the ingredients are coated and season to taste.
Step 4
Heat a non- stick ovenproof griddle or frying pan for a few minutes until hot. Add the pork medallions to the pan and cook for 3 minutes on one side. Turn the medallions over, place the pan in the oven. Cook for a further 6 – 8 minutes or until the juices run clear.
Step 5
Serve 3 pork medallions with the slaw and a few sweet potato wedges or crisp green salad.
Tips and Serving Suggestions
If you don’t have vinegar squeeze the lemon juice over the apples to prevent them turning brown.
Each serving provides
Based on fillet medallions
12%
Fat
5.8g
8%
Saturates
1.3g
7%
Sugars
9.5g
11%
Salt
0.5g
8%
% of an adult's Reference intake
Typical energy values per 100g:
436kJ,
100kcal,
2.4g fat,
0.5g saturates
Each serving provides:
40.2g Protein,
12.1g Carbohydrate,
4.9g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Preheat the oven to 180°C, 160°C Fan, Gas Mark 4. Place the medallions on a board between two sheets of cling film. Using the base of a small saucepan or rolling pin, bash them all over until they’re 1cm thin.
Step 2
Lightly crush the fennel seeds and garlic. Place the fennel and garlic in a shallow dish. Mix with the oil and lemon zest and a good grind of black pepper. Add the pork medallions and coat on both sides. Set aside for 10 mins whilst you make the slaw.
Step 3
Chop the apple into small pieces, place in a large bowl and pour over the vinegar. Add the yogurt, lemon juice and mustard and mix until smooth. Then add the cabbage and carrots. Mix well, until all the ingredients are coated and season to taste.
Step 4
Heat a non- stick ovenproof griddle or frying pan for a few minutes until hot. Add the pork medallions to the pan and cook for 3 minutes on one side. Turn the medallions over, place the pan in the oven. Cook for a further 6 – 8 minutes or until the juices run clear.
Step 5
Serve 3 pork medallions with the slaw and a few sweet potato wedges or crisp green salad.
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