Fennel-Rubbed Pork Tenderloin with Roasted Fennel Wedges

Gluten Free
Health score
24%
Fennel-Rubbed Pork Tenderloin with Roasted Fennel Wedges
45 min.
4
307kcal

Suggestions


If you're searching for a delightful dish that combines savory flavors and healthy ingredients, look no further than this Fennel-Rubbed Pork Tenderloin with Roasted Fennel Wedges. Perfectly gluten-free and ready in just 45 minutes, this meal is ideal for lunch or dinner, serving up to four people with each plate containing only 307 calories. The pork tenderloin, seasoned with aromatic fennel seeds, garlic, and a splash of white wine, becomes incredibly tender and infused with flavor as it roasts to perfection in the oven.

The addition of roasted fennel wedges not only complements the dish but also adds a subtle sweetness and unique texture. This recipe is not only about great taste; it’s also a celebration of wholesome ingredients that can elevate your dinner routine while keeping nutrition in mind. With a simple preparation and a beautiful presentation, this dish makes a stunning centerpiece for any meal, whether it’s a casual weeknight dinner or an elegant gathering with friends.

As you embrace the bold yet delicate flavors of fennel and the juicy tenderness of the pork, you’ll be transported to a world of culinary delight. So gather your family or friends around the table and enjoy a meal that combines sophistication with comfort in every bite!

Ingredients

  • 0.3 cup cooking wine dry white
  • medium fennel bulbs trimmed
  • teaspoon fennel seeds 
  •  garlic cloves smashed
  • 0.5 teaspoon juice of lemon fresh to taste
  • 0.5 cup chicken broth reduced-sodium
  • tablespoons olive oil extra-virgin
  • pound pork tenderloin 
  • tablespoons butter unsalted cut into pieces

Equipment

  • frying pan
  • oven
  • kitchen thermometer
  • stove
  • kitchen towels
  • mortar and pestle
  • cutting board

Directions

  1. Preheat oven to 350°F with rack in middle.
  2. Crush fennel seeds with a mortar and pestle or wrap in a kitchen towel and crush with bottom of a heavy skillet.
  3. Pat pork dry, then sprinkle with crushed fennel seeds and 1/2 teaspoon each of salt and pepper.
  4. Cut fennel bulbs lengthwise into 1/2-inch wedges.
  5. Heat oil in a 12-inch oven-proof heavy skillet over medium-high heat until it shimmers. Brown pork on all sides, about 6 minutes total, then transfer to a plate. Sauté garlic and fennel wedges in skillet until fennel is golden brown, about 6 minutes.
  6. Add wine, stirring and scraping up brown bits, then stir in broth and butter. Put pork on top of fennel and transfer skillet to oven. Roast until an instant-read thermometer inserted into center of pork registers 145 to 150°F, about 15 minutes.
  7. Transfer pork to a cutting board and let rest 10 minutes.
  8. Meanwhile, transfer skillet to stovetop (handle will be hot) and boil, stirring occasionally, until most of liquid has evaporated. Stir in lemon juice and 1/4 cup chopped fennel fronds. Thinly slice pork and serve over fennel with sauce.

Nutrition Facts

Calories307kcal
Protein34.45%
Fat51.71%
Carbs13.84%

Properties

Glycemic Index
22.5
Glycemic Load
2.48
Inflammation Score
-5
Nutrition Score
23.803043749021%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
1.29mg
Hesperetin
0.15mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:306.65kcal
15.33%
Fat:17.18g
26.43%
Saturated Fat:6.06g
37.9%
Carbohydrates:10.34g
3.45%
Net Carbohydrates:6.46g
2.35%
Sugar:4.82g
5.36%
Cholesterol:88.76mg
29.59%
Sodium:131.15mg
5.7%
Alcohol:1.54g
100%
Alcohol %:0.67%
100%
Protein:25.75g
51.5%
Vitamin B1:1.13mg
75.54%
Vitamin K:78.28µg
74.55%
Selenium:35.58µg
50.83%
Vitamin B6:0.96mg
48.18%
Vitamin B3:8.71mg
43.57%
Phosphorus:353.21mg
35.32%
Potassium:985.94mg
28.17%
Vitamin B2:0.44mg
25.73%
Vitamin C:15.09mg
18.29%
Manganese:0.33mg
16.38%
Zinc:2.45mg
16.36%
Fiber:3.88g
15.5%
Vitamin E:2.1mg
14.01%
Magnesium:54.97mg
13.74%
Vitamin B5:1.25mg
12.49%
Iron:2.23mg
12.38%
Vitamin B12:0.63µg
10.52%
Copper:0.21mg
10.35%
Folate:32.14µg
8.04%
Calcium:78.5mg
7.85%
Vitamin A:334.89IU
6.7%
Vitamin D:0.45µg
2.97%
Source:Epicurious