Jerk Pork Tenderloin with Blueberry Salsa

Gluten Free
Dairy Free
Health score
45%
Jerk Pork Tenderloin with Blueberry Salsa
45 min.
4
486kcal

Suggestions


Welcome to a vibrant culinary adventure with our Jerk Pork Tenderloin with Blueberry Salsa! This delicious dish not only satisfies your taste buds but also aligns with gluten-free and dairy-free dietary needs—perfect for those seeking healthier meal options without sacrificing flavor.

Imagine tender pork, infused with the aromatic spice of Caribbean jerk seasoning, grilled to perfection, and paired with a refreshing blueberry salsa. The sweetness of fresh blueberries, complemented by the zing of lime juice and the subtle heat of crushed red pepper, creates a stunning contrast that will tantalize your palate.

Whether you're preparing lunch for the family or impressing guests at dinner, this meal is not only visually appealing but also packed with nutrients. At just 486 calories per serving, it offers a well-balanced profile with a hearty portion of lean protein, healthy fats, and lively carbohydrates. The incorporation of pineapple and mango chutney adds a tropical flair that transports you straight to the Caribbean with every bite.

This recipe is ready in just 45 minutes, making it a convenient yet impressive option for any day of the week. So, fire up your grill, gather your loved ones, and dive into a flavorful feast that celebrates both good health and great taste!

Ingredients

  • cups blueberries fresh
  • tablespoons walkerswood jamaican jerk seasoning 
  • 0.3 cup basil fresh chopped
  • 0.3 cup spring onion chopped
  • tablespoons juice of lime fresh
  • 0.3 cup mango chutney 
  • tablespoons olive oil 
  • oz dole pineapple tidbits drained canned
  • lb pork tenderloin 
  • 0.5 teaspoon pepper dried red crushed
  • 0.5 teaspoon salt 

Equipment

  • grill
  • kitchen thermometer

Directions

  1. Preheat grill to 350 to 400 (medium-high) heat.
  2. Remove silver skin from tenderloins, leaving a thin layer of fat.
  3. Brush pork with olive oil, and sprinkle with jerk seasoning.
  4. Grill pork, covered with grill lid, 10 to 12 minutes on each side or until a meat thermometer inserted in thickest portion registers 14
  5. Remove from grill, and let stand 5 minutes.
  6. Meanwhile, coarsely chop 1 cup blueberries. Toss together remaining whole blueberries, chopped berries, and next 7 ingredients. Slice pork, and serve with blueberry salsa.

Nutrition Facts

Calories486kcal
Protein39.81%
Fat29.47%
Carbs30.72%

Properties

Glycemic Index
49.25
Glycemic Load
11.61
Inflammation Score
-8
Nutrition Score
35.543478447458%

Flavonoids

Cyanidin
6.26mg
Petunidin
23.33mg
Delphinidin
26.22mg
Malvidin
50.02mg
Peonidin
15.01mg
Catechin
3.91mg
Epigallocatechin
0.49mg
Epicatechin
0.46mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
1.31mg
Myricetin
0.96mg
Quercetin
6.38mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:485.51kcal
24.28%
Fat:15.96g
24.56%
Saturated Fat:3.78g
23.62%
Carbohydrates:37.44g
12.48%
Net Carbohydrates:32.99g
12%
Sugar:26.34g
29.27%
Cholesterol:147.42mg
49.14%
Sodium:487.78mg
21.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.51g
97.03%
Vitamin B1:2.33mg
155.48%
Selenium:70.36µg
100.52%
Vitamin B6:1.92mg
95.91%
Vitamin B3:16.02mg
80.1%
Phosphorus:584.95mg
58.5%
Vitamin B2:0.87mg
51.17%
Vitamin K:42.59µg
40.56%
Potassium:1148.41mg
32.81%
Zinc:4.66mg
31.03%
Vitamin A:1478.16IU
29.56%
Vitamin E:3.65mg
24.33%
Vitamin C:18.1mg
21.94%
Magnesium:84.18mg
21.04%
Vitamin B5:2.05mg
20.49%
Iron:3.59mg
19.97%
Vitamin B12:1.18µg
19.66%
Manganese:0.39mg
19.52%
Copper:0.38mg
19.08%
Fiber:4.44g
17.77%
Calcium:53.85mg
5.38%
Vitamin D:0.68µg
4.54%
Folate:16.57µg
4.14%
Source:My Recipes