Crumbed Pork Fillet with Couscous Salad

Whether for entertaining or a special occasion, pork can be relied upon to provide a lean and tasty meal, especially if combined with interesting ingredients to liven it up.

Difficulty

Prep Time

20 minutes

Cooking Time

45 minutes

Serves

4

Ingredients

  • 10ml dried sage
  • 5ml chicken or braai meat spice
  • 125ml fine bread crumbs (62g)
  • 500g SPAR Tender and Tasty pork fillet
  • 4 garlic cloves, crushed
  • 2 medium onions, sliced into rings
  • 10ml SPAR sunflower oil
  • 440g can SPAR pineapple pieces, drained

Couscous salad

  • 1 sachet liquid concentrate vegetable stock, stirred into 250ml boiling water
  • 125ml quick-cook couscous (250ml cooked couscous)
  • 50g sunflower seeds
  • 50g SPAR pumpkin seeds
  • 100g SPAR cashew nuts – plain, unsalted
  • 150g pouch SPAR Freshline Mediterranean veg for two
  • SPAR Olive Oil

Method

  1. Pre heat oven to 200°C.
  2. Combine sage, meat spice and breadcrumbs in a shallow oven dish.
  3. Rub garlic over the pork fillet and roll into the bread crumbs, putting on firmly to coat well. Leave in shallow dish.
  4. Place the vegetable mix into a separate a separate oven dish. Drizzle lightly with SPAR olive oil.
  5. Place pork and vegetable dishes into the oven, together, for 25minutes. Remove only the vegetables from the oven after this time, then allow the pork a further 15minutes to complete cooking.
  6. Meanwhile sauté onion in heated oil until tender. Add in the drained pineapple pieces and simmer gently over low heat for ± 15 minutes to caramelise.
  7. Meanwhile, pour the hot stock over the couscous in a medium bowl. Cover with cling-film and set aside for 15 minutes. Toss in the roasted vegetables, seeds and nuts.
  8. Slice the pork into 4 portions, and serve on the couscous with a generous serving of the caramelised onion-pineapple.

Hints & Tips

 Typical Nutritional Information (ready-to-eat)
 

 Per 100g
 

Per Serving
470g

Energy (kJ) 645 3032
Total protein (g) 10.1 47.5
Carbohydrate (g) 9.1 42.8
Total fat (g) 3 14.1
of which: Saturated Fat (g) 1.14 5.4
     Trans Fat (g) 0 0
     Mono-unsaturated Fat (g) 2.37 11.14
     Polyunsaturated Fat (g) 2.05 9.64
Cholesterol (mg) 19 89.3
Dietary fibre (g) 2.5 11.75
Total Sodium (mg) 99 465.3