Budget-friendly recipe

Pork fillet with green vegetable salad

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A quick and easy pork dish, perfect for a hearty lunch or dinner for two

Prep time: 20 mins

Cook time: 6 mins

Serves: 2

Cooking Skill: Easy

Ingredients

For the Pork
225g pork fillet, pork loin medallions or pork escallops
Zest and juice of 1 lemon
1 teaspoon ground paprika
2 garlic cloves, peeled thinly sliced
1 teaspoon rapeseed or olive oil
For the Yogurt and Mint Dressing
5 tablespoons fat-free Greek yogurt
Zest and juice of ½ lemon
2-3 tablespoons freshly chopped mint
For the Salad
100g green beans, trimmed and blanched
100g Brussel sprouts, finely shredded
100g prepared cauliflower rice, cooked and cooled
Juice of ½ lemon
Freshly chopped mint, to garnish

Method

Step 1

For the Pork:

In a large bowl put the pork, lemon zest and juice, seasoning, paprika, garlic and oil. Season, cover and marinate in the fridge for 20 minutes, or longer if time allows.

Step 2

Remove the pork from the marinade and cook on the griddle or in a hot frying pan on the hob. According to your preference until the meat juices run clear. Set aside for 1-2 minutes then slice. If using pork fillet rest for 3 minutes, then slice.

Step 3

For the Dressing:

In a medium bowl mix the dressing ingredients together and combine with the salad and pork.

Step 4

Garnish the salad with the herbs and serve immediately.

Tips and Serving Suggestions

Cooking time:

Pork Fillet: 10-12mins turning occasionally, 3mins in oven at 170°C, 3mins resting time. Internal Core temperature: 70°C or above.

Pork Loin Medallions: 5-6mins on each side, 3mins in oven at 170°C, 1-2mins resting time. Internal Core temperature: 70°C or above.

Pork Escallops: 1-2mins on each side, 1-2mins resting time. Internal Core temperature: 70°C or above.

Each serving provides

Based on fillet
Energy

913kj

216kcal

11%

Fat

6g

8%

Saturates

1.2g

6%

Sugars

4.7g

5%

Salt

0.6g

9%

% of an adult's Reference intake
Typical energy values per 100g: 262kJ, 62kcal, 1.7g fat, 0.3g saturates
Each serving provides: 30.3g Protein, 11.2g Carbohydrate, 4.4g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

For the Pork:

In a large bowl put the pork, lemon zest and juice, seasoning, paprika, garlic and oil. Season, cover and marinate in the fridge for 20 minutes, or longer if time allows.

Step 2

Remove the pork from the marinade and cook on the griddle or in a hot frying pan on the hob. According to your preference until the meat juices run clear. Set aside for 1-2 minutes then slice. If using pork fillet rest for 3 minutes, then slice.

Step 3

For the Dressing:

In a medium bowl mix the dressing ingredients together and combine with the salad and pork.

Step 4

Garnish the salad with the herbs and serve immediately.

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