Asian-Inspired Pork Fillet by Marc Pugh
Prep time: 15 mins
Cooking time: 45 mins
Not Too Tricky
Serves:
4
Energy
700kj
167kcal
Tomato and Garlic Pork Medallion Puttanesca with Courgetti
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A low fat version of this classic Italian favourite.
This dish is high in protein, low in fat and so easy to make. See our Did you know? page for more healthy eating facts about pork.
Prep time: 15 mins
Cook time: 15 mins
Serves: 4
Cooking Skill: Easy
Ingredients
4 pork loin medallions, cut into thin strips
1 teaspoon
olive oil
1 small red onion, peeled and finely sliced
1 garlic clove, peeled and crushed
500g small cherry tomatoes
2 teaspoons
balsamic vinegar
1 tablespoon
capers, rinsed
8 pitted black olives in brine, drained and sliced
10 fresh basil leaves, shredded
500g courgettes, spiralised
Method
Step 1
Heat the oil in a large non-stick frying pan over a high heat, add the pork and cook for 2-3 minutes until lightly browned. Remove from the pan. Add the onion, garlic and 1 tablespoon cold water to the pan. Cook over a low heat for 4-5 minutes until the onion has softened.
Step 2
Stir in the cherry tomatoes and vinegar. Cook for 5-6 minutes, stirring occasionally, until the tomatoes have softened and start to collapse. Gently squash some of them with the back of a spoon.
Step 3
Return the pork to the pan and stir in the capers and olives. Simmer for 2-3 minutes to heat through and season to taste. Stir in the basil and courgetti and remove the pan from the heat (or the courgetti will become watery).
Step 4
Divide between 4 bowls, garnish with freshly ground black pepper and serve immediately.
Each serving provides
Based on medallions
8%
Fat
4.9g
7%
Saturates
1.2g
6%
Sugars
7.3g
8%
Salt
0.77g
12%
% of an adult's Reference intake
Typical energy values per 100g:
197kJ,
47kcal,
1.4g fat,
0.3g saturates
Each serving provides:
20.9g Protein,
9.6g Carbohydrate,
3g Fibre
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Heat the oil in a large non-stick frying pan over a high heat, add the pork and cook for 2-3 minutes until lightly browned. Remove from the pan. Add the onion, garlic and 1 tablespoon cold water to the pan. Cook over a low heat for 4-5 minutes until the onion has softened.
Step 2
Stir in the cherry tomatoes and vinegar. Cook for 5-6 minutes, stirring occasionally, until the tomatoes have softened and start to collapse. Gently squash some of them with the back of a spoon.
Step 3
Return the pork to the pan and stir in the capers and olives. Simmer for 2-3 minutes to heat through and season to taste. Stir in the basil and courgetti and remove the pan from the heat (or the courgetti will become watery).
Step 4
Divide between 4 bowls, garnish with freshly ground black pepper and serve immediately.
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