Crispy Pork Loin with Fennel Tomato Chutney

Dairy Free
Health score
31%
Crispy Pork Loin with Fennel Tomato Chutney
50 min.
8
366kcal

Suggestions

Ingredients

  • 0.3 cup balsamic vinegar 
  • teaspoons pepper black freshly ground
  • tablespoon curry powder 
  • teaspoon parsley dried
  • teaspoon sage dried
  • teaspoon thyme leaves dried
  •  eggs beaten
  •  fennel bulb cored roughly chopped
  • cup flour all-purpose
  • teaspoon garlic powder 
  • inch ginger peeled roughly chopped
  • cup grape tomatoes 
  • tablespoon fennel powder 
  • teaspoons kosher salt 
  • tablespoons olive oil 
  • 1.5 cups panko bread crumbs 
  • pounds pork loin 
  • 0.5  scotch bonnet pepper 
  • 0.3 cup sugar 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven

Directions

  1. Chutney: In a food processor, add the fennel with the ginger and Scotch bonnet pepper and pulse until evenly chopped.
  2. Combine the vinegar and sugar in a medium saucepan over medium heat and bring to a simmer, stirring until the sugar dissolves.
  3. Add the fennel mixture and the tomatoes and simmer, stirring occasionally, until the fennel is tender, the tomatoes break down, and the liquid is syrupy and reduced, about 15 minutes. Set aside.
  4. Preheat the oven to 400 degrees F.
  5. Cut the pork loin into 2-inch chunks.
  6. Combine the panko with all of the seasonings, dried herbs, salt and pepper in a medium bowl. Set up a breading station of 1 dish of flour, 1 dish of beaten eggs and 1 dish of seasoned panko bread crumbs. Dip the pork first in the flour, then the egg, and then in the panko.
  7. Heat half the oil in saute pan on high heat and sear half of the breaded pork until golden brown on all sides, about 5 minutes.
  8. Transfer the pork to a sheet pan. Repeat with remaining oil and pork.
  9. Bake in the oven for 3 to 5 minutes for medium-cooked pork.
  10. Transfer the pork to a serving dish and top with the fennel chutney.

Nutrition Facts

Calories366kcal
Protein34.2%
Fat30%
Carbs35.8%

Properties

Glycemic Index
47.51
Glycemic Load
14.54
Inflammation Score
-6
Nutrition Score
23.942608688189%

Flavonoids

Eriodictyol
0.32mg
Naringenin
0.13mg
Apigenin
0.57mg
Luteolin
0.01mg
Isorhamnetin
0.04mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:365.53kcal
18.28%
Fat:12.02g
18.49%
Saturated Fat:2.71g
16.91%
Carbohydrates:32.27g
10.76%
Net Carbohydrates:29.42g
10.7%
Sugar:9.93g
11.04%
Cholesterol:112.36mg
37.45%
Sodium:755.03mg
32.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.83g
61.66%
Manganese:3.31mg
165.6%
Selenium:43.42µg
62.03%
Vitamin B1:0.75mg
50.23%
Vitamin B6:0.95mg
47.3%
Vitamin B3:8.59mg
42.96%
Phosphorus:342.47mg
34.25%
Vitamin K:28.01µg
26.67%
Vitamin B2:0.4mg
23.77%
Potassium:695.04mg
19.86%
Zinc:2.64mg
17.62%
Iron:3.04mg
16.86%
Folate:58.55µg
14.64%
Magnesium:53.91mg
13.48%
Vitamin B5:1.24mg
12.41%
Vitamin B12:0.72µg
11.93%
Fiber:2.85g
11.39%
Vitamin E:1.5mg
9.99%
Copper:0.18mg
9.22%
Vitamin C:7.33mg
8.89%
Calcium:71.59mg
7.16%
Vitamin A:276.56IU
5.53%
Vitamin D:0.67µg
4.49%