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Fennel-crusted pork with pears

Serves 4

Prep Time 15 min

Cooking Time 25 min

Ingredients

  • 2tbsp fennel seeds
  • 4 x 125g lean pork tenderloin fillets
  • 1tbsp sunflower oil
  • 1 pear, cut into wedges
  • 320g tenderstem broccoli, cut into thirds
  • 200g green beans
  • 2 garlic cloves, finely sliced
  • 1½tbsp apple-cider vinegar or lemon juice
  • 1½tbsp wholegrain mustard
  • For the mash
  • 4 parsnips, roughly chopped
  • 1 firm pear, peeled and chopped
  • 1tbsp extra-virgin olive oil

Method

  1. To make the mash, put the parsnips and chopped pear in a medium pan, cover with water and bring to the boil. Cook for 20 min or until tender, then drain, reserving the cooking liquid. Mash with the olive oil and season with white pepper (add a splash of the reserved liquid to thin the mash if necessary).
  2. Meanwhile, set a dry frying pan over a high heat and toast the fennel seeds for 1 min or until fragrant. Crush the toasted seeds in a pestle and mortar, then rub over the pork fillets.
  3. Heat the sunflower oil in a large frying pan over a medium-high heat. Add the pork and cook for 8–10 min, turning occasionally, until browned all over and cooked through. Transfer to a warm plate and cover to keep warm.
  4. Add the pear wedges to the pan and cook over a medium heat for 1–2 min until they start to brown. Add the broccoli, green beans and garlic and cook for 1 min. Stir through the vinegar or lemon juice and the mustard, then remove from the heat.
  5. Slice each pork fillet into 3, then serve with the mash and mustardy pears and greens.

Nutrition per serving

Read more on how we calculate nutrition.
348 34.7g 13.5g 2.9g 13.1g 15.6g 0.5g 158mg 23.8g 4mg

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