Pan-Seared Pork Tenderloin with Rhubarb Compote

Gluten Free
Dairy Free
Low Fod Map
Health score
32%
Pan-Seared Pork Tenderloin with Rhubarb Compote
45 min.
6
349kcal

Suggestions


Welcome to a delightful culinary experience that combines the savory richness of pan-seared pork tenderloin with the vibrant tartness of rhubarb compote! This dish is not only gluten-free and dairy-free, but it also fits within a low FODMAP diet, making it an excellent choice for those with dietary restrictions. Whether you're preparing a stunning main course for dinner or a satisfying lunch, this recipe delivers on flavor and presentation.

The tender pork, perfectly seasoned with earthy sage, aromatic fennel, and a kick of black pepper, is expertly cooked to a juicy medium, making each bite incredibly satisfying. Paired with the sweet and tangy rhubarb compote, this dish creates a tantalizing balance that is sure to impress your family and friends. Not only does the compote add a burst of color to your plate, but it also complements the richness of the pork, taking your dining experience to a whole new level.

In just 45 minutes, you can create a meal that celebrates fresh ingredients and well-balanced flavors, making it perfect for both special occasions and everyday dining. So, roll up your sleeves and get ready to indulge in a delicious dish that will leave everyone asking for seconds!

Ingredients

  • teaspoons rubbed sage dried
  • tablespoons parsley fresh chopped
  • 1.5 tablespoons ground pepper black
  • 2.5 pounds pork tenderloins trimmed of fat ( 2 large or 3 medium)
  • tablespoons olive oil divided
  • servings rhubarb compote 
  • servings sage sprigs fresh
  • tablespoon salt 
  • teaspoons in mortar with pestle

Equipment

  • bowl
  • frying pan
  • baking pan
  • kitchen thermometer
  • cutting board

Directions

  1. Mix 3 tablespoons olive oil, ground black pepper, salt, dried sage, and ground fennel in small bowl. Rub oil mixture all over pork tenderloins; place in large baking dish and let stand 20 minutes.
  2. Heat remaining 3 tablespoons oil in large nonstick skillet over medium-high heat.
  3. Add pork and cook until browned on all sides, about 6 minutes. Reduce heat to medium; cover and cook until instant-read thermometer inserted into center of pork registers 150°F, turning pork occasionally, about 8 minutes longer for medium tenderloins and 10 minutes for large.
  4. Transfer pork to cutting board; let rest 5 minutes.
  5. Cut pork crosswise into 1/2-inch-thick slices; arrange on platter.
  6. Sprinkle with parsley; garnish with sage sprigs.
  7. Serve with Rhubarb Compote.

Nutrition Facts

Calories349kcal
Protein47.03%
Fat48.1%
Carbs4.87%

Properties

Glycemic Index
12.83
Glycemic Load
0.42
Inflammation Score
-4
Nutrition Score
28.689999979475%

Flavonoids

Catechin
1.32mg
Epicatechin
0.31mg
Epicatechin 3-gallate
0.37mg
Apigenin
2.89mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.2mg

Nutrients percent of daily need

Calories:349.29kcal
17.46%
Fat:18.39g
28.29%
Saturated Fat:3.31g
20.71%
Carbohydrates:4.19g
1.4%
Net Carbohydrates:2.39g
0.87%
Sugar:0.69g
0.77%
Cholesterol:122.85mg
40.95%
Sodium:1267.27mg
55.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.45g
80.9%
Vitamin B1:1.9mg
126.95%
Selenium:58.96µg
84.23%
Vitamin B6:1.49mg
74.64%
Vitamin B3:12.89mg
64.46%
Vitamin K:51.19µg
48.76%
Phosphorus:481.8mg
48.18%
Vitamin B2:0.67mg
39.48%
Potassium:969.3mg
27.69%
Zinc:3.7mg
24.63%
Manganese:0.39mg
19.65%
Vitamin E:2.62mg
17.5%
Copper:0.34mg
16.81%
Vitamin B5:1.68mg
16.77%
Magnesium:64.39mg
16.1%
Vitamin B12:0.96µg
16.06%
Iron:2.44mg
13.56%
Vitamin C:6.8mg
8.25%
Calcium:80.04mg
8%
Fiber:1.8g
7.21%
Vitamin A:185.61IU
3.71%
Vitamin D:0.38µg
2.52%
Folate:6.64µg
1.66%
Source:Epicurious