Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
913kj
216kcal
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
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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