Cajun Pork Fillet Traybake with Vegetables
Prep time: 10 mins
Cooking time: 25 mins
Easy
Serves:
4
Energy
1455kj
347kcal
Pork Katsu-Style Curry
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A popular chicken version exists, but we’ve introduced a pork spin on this Japanese dish with historical roots in India that’s a crowd-pleaser, easier than you think to make at home and so full of flavour.
This recipe is part of our healthy recipe collection, which contains many recipes that cost under £1.50 per head*.
Prep time: 20 mins
Cook time: 20 mins
Serves: 4
Cooking Skill: Not Too Tricky
Ingredients
4 lean pork loin medallions or 4 pork loin steaks, fat removed
8 tablespoons panko breadcrumbs
1 teaspoon curry powder of your choice
1 large egg, beaten
2 teaspoons oil
For the katsu sauce
1 teaspoon oil
1 onion, peeled and sliced
2 garlic cloves, peeled and finely chopped, or 2 teaspoons garlic purée
1 x 2.5cm piece fresh ginger, peeled and finely chopped, or 1 teaspoon ginger purée
1 small carrot, peeled and finely diced
2 tablespoons mild curry paste or powder
1 tablespoon plain flour
400ml hot low sodium vegetable or chicken stock
Fresh lime wedges and coriander, to serve (optional)
Cooked rice, to serve
Method
Step 1
Preheat the oven to 200°C, 180°C fan, gas mark 6. Line a large baking sheet with foil or baking parchment.
Step 2
In a shallow dish mix the breadcrumbs, curry powder and oil together. Season the steaks all over.
Step 3
Dip each steak into the beaten egg, then the breadcrumbs and transfer to the baking sheet.
Step 4
Bake for 15-20 minutes or until cooked through and the breadcrumbs are golden brown and crispy.
Step 5
Meanwhile, prepare the sauce. Heat the oil in a non-stick frying pan over medium heat and cook the onion, garlic and ginger for 2 minutes, or until soft.
Step 6
Add the carrots and spices and cook for a further 5 minutes. Add the flour and cook for 1 minute, stirring continuously. Slowly add the stock, bring to the boil. Reduce the heat and simmer, stirring gently for 1-2 minutes until the sauce thickens. Season, if required.
Step 7
Blitz the sauce with a stick blender until smooth.
Step 8
Remove the pork from the oven and set aside for 1-2 minutes. Cut the pork into strips and serve with the sauce drizzled over rice and seasonal vegetables, lime wedges and fresh coriander.
Tips and Serving Suggestions
Alternatively, swap the home-made katsu sauce for a sachet of prepared katsu curry sauce mix and use according to the packet instructions.
The sauce can be made separately and frozen for up to three months. Allow to fully defrost and reheat until piping hot before serving.
*Cost per serving based on proportion of ingredients used to make the dish. Total cost of ingredients calculated based on average price across four British supermarkets. Prices correct as of 06/11/2023; but are subject to change due to fluctuations in ingredient prices.
Each serving provides
Based on medallions
17%
Fat
11.1g
16%
Saturates
2g
10%
Sugars
5.7g
6%
Salt
1.2g
20%
% of an adult's Reference intake
Typical energy values per 100g:
493kJ,
117kcal,
3.8g fat,
0.7g saturates
Each serving provides:
30.8g Protein,
29.8g Carbohydrate,
3.3g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Preheat the oven to 200°C, 180°C fan, gas mark 6. Line a large baking sheet with foil or baking parchment.
Step 2
In a shallow dish mix the breadcrumbs, curry powder and oil together. Season the steaks all over.
Step 3
Dip each steak into the beaten egg, then the breadcrumbs and transfer to the baking sheet.
Step 4
Bake for 15-20 minutes or until cooked through and the breadcrumbs are golden brown and crispy.
Step 5
Meanwhile, prepare the sauce. Heat the oil in a non-stick frying pan over medium heat and cook the onion, garlic and ginger for 2 minutes, or until soft.
Step 6
Add the carrots and spices and cook for a further 5 minutes. Add the flour and cook for 1 minute, stirring continuously. Slowly add the stock, bring to the boil. Reduce the heat and simmer, stirring gently for 1-2 minutes until the sauce thickens. Season, if required.
Step 7
Blitz the sauce with a stick blender until smooth.
Step 8
Remove the pork from the oven and set aside for 1-2 minutes. Cut the pork into strips and serve with the sauce drizzled over rice and seasonal vegetables, lime wedges and fresh coriander.
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