Pork Chops with Fennel and Caper Sauce

Health score
47%
Pork Chops with Fennel and Caper Sauce
45 min.
4
467kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black freshly ground plus more for seasoning meat
  • 28 ounce canned tomatoes diced with their juices canned
  • tablespoons capers 
  •  fennel bulbs with fronds, thinly sliced 8 ounces
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.5  lemon zest 
  • 0.3 cup olive oil 
  •  pork chops boneless 2-inch-thick 2 pounds total
  • 0.8 teaspoon salt plus more for seasoning meat
  • large shallots thinly sliced
  • 0.5 cup white wine 

Equipment

  • frying pan
  • wooden spoon
  • aluminum foil

Directions

  1. Watch how to make this recipe.
  2. In a large, heavy skillet heat the olive oil over high heat. Season the pork chops with salt and pepper.
  3. Add the pork to the pan and brown on both sides, about 4 minutes each side.
  4. Remove the pork from the pan, cover loosely with foil, and set aside.
  5. Add the fennel, shallots, and 1/3 cup parsley to the pan and cook over medium heat until beginning to brown, about 5 minutes.
  6. Add the wine. Using a wooden spoon, scrape the brown bits off the bottom of the pan.
  7. Add the tomatoes and stir.
  8. Add the pork back into the pan, nestling the chops between the fennel and tomatoes so they are mostly submerged in the pan juices. Cook until the fennel is tender and the pork is done, about 12 to 15 minutes.
  9. Place the pork on a serving dish. To finish the sauce, add the lemon zest, remaining 1/3 cup parsley, capers, and 3/4 teaspoon each salt and pepper. Stir to combine. Spoon over the pork chops and serve immediately.

Nutrition Facts

Calories467kcal
Protein29.8%
Fat46.4%
Carbs23.8%

Properties

Glycemic Index
49.25
Glycemic Load
7.01
Inflammation Score
-9
Nutrition Score
36.892609233442%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
1.26mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
10.79mg
Luteolin
0.07mg
Kaempferol
5.33mg
Myricetin
0.75mg
Quercetin
7.2mg

Nutrients percent of daily need

Calories:466.88kcal
23.34%
Fat:23.73g
36.51%
Saturated Fat:5.37g
33.55%
Carbohydrates:27.4g
9.13%
Net Carbohydrates:18.74g
6.81%
Sugar:14.73g
16.37%
Cholesterol:89.78mg
29.93%
Sodium:504.29mg
21.93%
Alcohol:3.09g
100%
Alcohol %:0.76%
100%
Protein:34.29g
68.58%
Vitamin K:181.68µg
173.03%
Vitamin B1:1.07mg
71.39%
Vitamin B3:14.08mg
70.38%
Vitamin B6:1.4mg
70.05%
Selenium:46.66µg
66.66%
Vitamin C:41.11mg
49.83%
Potassium:1675.96mg
47.88%
Phosphorus:443.09mg
44.31%
Manganese:0.77mg
38.63%
Vitamin E:5.53mg
36.86%
Fiber:8.66g
34.63%
Iron:5.17mg
28.72%
Copper:0.56mg
28.08%
Magnesium:107.11mg
26.78%
Vitamin B2:0.41mg
24.24%
Vitamin A:1034.17IU
20.68%
Zinc:3.03mg
20.2%
Vitamin B5:1.88mg
18.84%
Folate:72.81µg
18.2%
Calcium:167.57mg
16.76%
Vitamin B12:0.71µg
11.84%
Vitamin D:0.54µg
3.57%