Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
1344kj
319kcal
Oat Coated Pork with Spicy Mushroom Sauce
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Oats make a delicious and healthy alternative to a breadcrumb or batter coating in this simple but tasty dish.
Prep time: 15 mins
Cook time: 15 mins
Serves: 4
Cooking Skill: Easy
Ingredients
1 x 400g
pack lean pork fillet
2 tablespoons
rapeseed or vegetable oil
125g
oats
2 teaspoons
dried chilli powder
1 x 320g
pack mushrooms, sliced
2 teaspoons
Worcestershire sauce
4 teaspoons
reduced salt gravy granules
1 x 25g
fresh parsley, chopped
Method
Step 1
Cut the pork into 8 slices, place each piece between 2 sheets of cling film and bash with a rolling pin until thin. Brush with a little of the oil.
Step 2
In a shallow dish, mix the oats and chilli powder together and press on both sides of the pork medallions to evenly coat.
Step 3
Heat the remaining oil in a frying pan and fry the pork in 2 batches for 3 minutes each side until cooked throughout. Remove from the pan and keep warm.
Step 4
Add the mushrooms to the pan with the Worcestershire sauce and fry for 2-3 minutes.
Step 5
Mix the gravy granules with 300ml boiling water and add to the pan. Cook for 1-2 minutes.
Step 6
Season with black pepper, add the parsley and pour over the pork.
Step 7
Serve with green beans or seasonal vegetables of your choice.
Tips and Serving Suggestions
Alternatively, replace the whole pork fillet with fillet medallions.
Each serving provides
Based on fillet
16%
Fat
13.2g
19%
Saturates
2.7g
14%
Sugars
1.3g
1%
Salt
0.9g
15%
% of an adult's Reference intake
Typical energy values per 100g:
441kJ,
105kcal,
4.3g fat,
0.9g saturates
Each serving provides:
27.2g Protein,
25.7g Carbohydrate,
4.3g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Cut the pork into 8 slices, place each piece between 2 sheets of cling film and bash with a rolling pin until thin. Brush with a little of the oil.
Step 2
In a shallow dish, mix the oats and chilli powder together and press on both sides of the pork medallions to evenly coat.
Step 3
Heat the remaining oil in a frying pan and fry the pork in 2 batches for 3 minutes each side until cooked throughout. Remove from the pan and keep warm.
Step 4
Add the mushrooms to the pan with the Worcestershire sauce and fry for 2-3 minutes.
Step 5
Mix the gravy granules with 300ml boiling water and add to the pan. Cook for 1-2 minutes.
Step 6
Season with black pepper, add the parsley and pour over the pork.
Step 7
Serve with green beans or seasonal vegetables of your choice.
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