Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
414kj
98kcal
Tandoori Pork Steaks
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A spicy pork steak dish best served with steamed basmati or pilau rice, raita, crisp green salad and lemon wedges.
Prep time: 10 mins
Cook time: 12 mins
Serves: 4
Cooking Skill: Easy
Ingredients
4 pork loin steaks or pork loin medallions, trimmed of fat
For the tandoori marinade
100g fat free Greek natural yogurt
4 tablespoons tandoori spice blend mix
1 tablespoon lemon juice
2 tablespoons oil, for frying
Method
Step 1
To prepare the marinade, in a shallow dish, mix together all the ingredients for the marinade and season. Add the pork and coat evenly. Cover and leave to marinate in the fridge for 10 minutes, or overnight if time allows.
Step 2
Heat the oil in a non- stick, frying pan, over a medium heat. Add the steaks and cook for 10 minutes, turning once.
Step 3
Serve the pork steaks with rice, raita, a crisp green salad and lemon wedges.
Tips and Serving Suggestions
Alternatively, cook on a prepared BBQ over direct heat for 8-10 minutes, turning once (loin steaks) or 6-8 minutes, turning once (loin medallions).
Each serving provides
Based on medallions
5%
Fat
2.4g
3%
Saturates
0.7g
3%
Sugars
0.1g
0%
Salt
0.68g
11%
% of an adult's Reference intake
Typical energy values per 100g:
444kJ,
105kcal,
2.6g fat,
0.1g saturates
Each serving provides:
18.7g Protein,
2.2g Carbohydrate,
0g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
To prepare the marinade, in a shallow dish, mix together all the ingredients for the marinade and season. Add the pork and coat evenly. Cover and leave to marinate in the fridge for 10 minutes, or overnight if time allows.
Step 2
Heat the oil in a non- stick, frying pan, over a medium heat. Add the steaks and cook for 10 minutes, turning once.
Step 3
Serve the pork steaks with rice, raita, a crisp green salad and lemon wedges.
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