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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
Mix together flour, pork seasoning, seasoning and roll the pork in this mixture.
Heat half the olive oil with the butter. Add the pork and saute until browned and cooked through - about 10 min.
Mix together the salsa ingredients and the remaining olive oil.
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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Preparation 10 minutes Cook 10 minutes Total 20 minutes -
Energy 347 kcal/serving Fat 9.08 g/serving Carbohydrates 47.07 g/serving Glycaemic Index 51 Glycaemic Load 6.07 
Serving suggestion
New potatoes.
Cook's tip
Steps 1 and 3 can be done in advance.
| 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-free
Egg free
Peanut free
Shellfish 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.
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