Pork Fillet

If you are looking for a healthier choice pork fillets are a great option:
  • Pork fillets have less than half the fat of beef fillets
  • Less fat than snapper fillets
  • And are leaner than skinless chicken breast fillets
  • They’re also a valuable source of iron

Based on NUTTAB 2010 Nutritional Data for uncooked pork, snapper, chicken and beef fillets.  Pork fillet iron content is 14.3% of recommended daily intake (200g serving).

Fast Ed’s Perfect Pork Fillet

Cooking the Perfect Pork Fillet:

  • 150g pork fillet
  • sea salt flakes and freshly-ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon unsalted butter, softened (opt.)
  1. Use a small sharp knife to trim any silverskin from the pork fillet (or ask the butcher to remove for you), then pat dry with kitchen paper. Season with salt.
  2. Pour the extra virgin olive oil into a large heavy-based non-stick frying pan set over a moderate-heat heat. Once smoking, sear the pork for 6 minutes, turning several times, until browned all over, then reduce heat to moderate-low and continue cooking for 3 more minutes, turning several times. The pork should reach an internal temperature of 63°C.
  3. Remove from the heat, brush with butter (if using), then set aside to rest for 2 minutes. Carve, then serve.

No cut of pork is better suited to stir fry than fillet. That said, this recipe assumes you have a good strong stove and a heavy based wok. If the answer to either is no, then always fry the pork in batches, in order to keep the heat high. Also, don’t overcook the vegetables – keep them crunchy.

Instructions based off 800g pork fillets, silverskin removed*

*ask the butcher to remove the silverskin or do this yourself using a small sharp knife.

Use additional ingredients of your choice:

  • 2 Tbsp oil (suggested: sesame)
  • sliced garlic & ginger (optional)
  • 4 cups mixed veg, chopped
  • sauces of choice

OR follow our basic pork stir fry with lemon, ginger & soy recipe below.

Click on each drop-down step below:

STEP 1

Use a sharp knife to slice the pork into fine strips, then season generously with salt and pepper and toss with half the oil.

   

STEP 2

Fry the pork in a large heavy-based wok over a high heat for 5 minutes, until just browned, then set aside.

STEP 3

Pour the remaining oil into the wok and fry the garlic and ginger briefly (if using), then add the vegetables and cook for 5 minutes.

STEP 4

Return the pork, pour in sauces of choice (suggested: soy, lemon juice and honey), mix well, then serve.

Steps in Motion : Basic Recipe

EASY PORK STIR-FRY WITH LEMON, GINGER & SOY

Preparation time: 10 minutes
Cooking time: 10 minutes

  • 2 x 400g pork fillets, silverskin removed
  • sea salt flakes and freshly-ground black pepper
  • 2 Tbsp sesame oil
  • 8 cloves garlic, sliced
  • 6cm piece ginger, cut into fine batons
  • 4 cups mixed chopped vegetables (cauliflower, capsicum, snow peas, bean shoots)
  • ¼ cup dark soy sauce
  • juice of 2 lemons
  • 1 Tbsp honey

As a super lean cut, pork fillet is usually seen as a health food option. However, with a heady and aromatic hit of garlic butter, it becomes as decadent as can be. Just be sure not to overcook the pork. It is best served medium-well, which means removing from the oven at medium and allowing it to rest through. Internal temperature should be 62°C when taken out of the oven.

Instructions based off 800g pork fillets, silverskin removed*

*ask the butcher to remove the silverskin or do this yourself using a small sharp knife.

Use additional ingredients of your choice:

  • 1 Tbsp oil
  • Glaze of choice (suggested: garlic butter)

OR follow our basic roast pork fillet with garlic butter recipe below.

Click on each drop-down step below:

STEP 1

Preheat oven to 230°C. Season the pork generously with salt and pepper, then rub with oil.

STEP 2

Arrange the pork in a lined roasting pan and bake for 5 minutes.

STEP 3

Prepare garlic butter or glaze of choice (suggested: butter, garlic and chives), then season with salt.

STEP 4

Continue roasting for a further 10 minutes, turning often, brushing with the glaze or pan juices regularly, until the pork is just firm to touch and cooked to medium.

STEP 5

Rest for 4 minutes, then carve and serve.

Steps in Motion : Basic Recipe

ROAST PORK FILLET WITH GARLIC BUTTER

Preparation time: 10 minutes
Cooking time: 15 minutes

  • 2 x 400g pork fillets, silverskin removed*
  • sea salt flakes and freshly-ground black pepper
  • 1 Tbsp oil
  • 2 Tbsp unsalted butter, softened
  • 8 cloves garlic, minced
  • ½ bunch chives, finely snipped

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