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Seared pork fillet with lamb's lettuce and mango salsa

This is an easy recipe that makes a stylish, and healthy, meal.

What you need

6 tsp plain flour
2 tsp pork (apple and sage) seasoning
seasoning
500 g pork fillets, sliced into 1 cm pieces
60 ml olive oil
15 g butter
For the salsa
1 small mango, peeled and finely chopped
1 small red onion, finely chopped 5 cm
5 cm cucumber, finely chopped
3 tsp cider vinegar
3 tsp fresh coriander or fresh coriander, chopped
3 tsp lime juice or lemon juice
100 g lamb's lettuce

Method

  1. Mix together flour, pork seasoning, seasoning and roll the pork in this mixture.

  2. Heat half the olive oil with the butter. Add the pork and saute until browned and cooked through - about 10 min.

  3. Mix together the salsa ingredients and the remaining olive oil.

  4. Arrange the lamb's lettuce on the serving plates. Place the pork on the bed of leaves and serve the mango salsa.

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  • Preparation10 minutes
    Cook10 minutes
    Total20 minutes
  • Energy347 kcal/serving
    Fat9.08 g/serving
    Carbohydrates47.07 g/serving
    Glycaemic Index51
    Glycaemic Load6.07
  • Seared pork fillet with lamb's lettuce and mango salsa

Serving suggestion

New potatoes.

Cook's tip

Steps 1 and 3 can be done in advance.

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1454 627 10475 8350
Energy (kcal) 347 149 2500 2000
Protein (g) 27.4 11.8
Carbohydrate (g) 12.4 5.33 345 275
Fat (g) 21.1 9.08 95 70
Fat (saturated) (g) 5.24 2.26
Fibre (g) 1.49 0.64
Sodium (mg) 97.3 42.0
Salt (equivalent) (g) 0.24 0.10 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 243 105 800
Vitamin B-12 (µg) 1.02 0.44 1
Vitamin B-6 (mg) 0.73 0.31 2
Vitamin C (mg) 18.9 8.14 60
Vitamin D (µg) 2.80 1.21 266
Vitamin E (mg) 2.73 1.18 10
Zinc (mg) 2.70 1.16 15
Calcium (mg) 43.1 18.6 800
Folate (mcg) 33.5 14.4 200
Iron (mg) 2.28 0.98 14
Magnesium (mg) 42.5 18.3 300
Niacin (mg) 6.18 2.66 18
Pantothenic acid (mg) 1.29 0.56 6
Riboflavin (mg) 0.42 0.18 1.6
Phosphorous (mg) 302 130 800
Thiamin (mg) 1.29 0.56 1.4

This recipe is:

  • Corn freeCorn-free
  • Egg freeEgg free
  • Peanut freePeanut free
  • Shellfish freeShellfish free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Allergy and intolerance profile
Corn freeCorn-free
Egg freeEgg free
Peanut freePeanut free
Shellfish freeShellfish free
Suitable for cooking in
Occasion
Entertaining
Prepare-ahead entertaining
Convenience
Meal type
Main
Main ingredient
Meat
Cuisine style
British contemporary
Cheffy specials
Classic recipe
  • Comments: 0
  • Rating: 0.0
  • Your rating: Unrated
  • Cooks who like this recipe: 2

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