Pork fillet with pan-fried pears

This simple pork fillet recipe is complemented beautifully by the sweetness of the pears and sweet potato mash. You can have this satisfying high-fibre, low-calorie meal on the table in just 30 minutes. It's the perfect midweek iron boost.

Serves: 4

Time to make: 30 mins

Ingredients

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500g pork fillet, trimmed

2 large ripe pears, peeled, cored, cut in thin wedges

⅓ cup liquid salt-reduced chicken stock

⅓ cup white wine

1 lemon, 1 teaspoon zest

2 tablespoons currants

2 cups mashed cooked kumarasweet-potatoX/sweet potato

1 head broccoli OR 2 bunches broccolini, steamed

4 cups steamed courgettezucchiniXszucchini, summer squashX

Instructions

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1 Preheat oven to 180°C. Spray a frying pan with oil and place over a medium-high heat. Cook pork for 2 minutes each side or until browned. Transfer to a baking tray and roast for 8-10 minutes or until just cooked through. Transfer pork to a plate, cover and rest for 5 minutes.

2 Meanwhile, return pan to medium-high heat. Add pears and cook, stirring occasionally, for 3-4 minutes or until golden. Add stock, wine, lemon zest and currants. Simmer for 2-3 minutes until pears are tender and liquid has reduced by half. Remove from heat and keep warm.

3 Slice pork into 1cm-thick slices. Serve with kumara mash, broccoli and courgettes. Spoon pears, currants and pan juices over pork before serving.

Variations

Make it gluten free: Use gluten-free stock.

Nutrition Info (per serve)

Calories 0.00 cal

Kilojoules 1470 kJ

Protein 36 g

Total fat 5 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 24 g

Dietary fibre 9 g

Sodium 230 mg

Calcium 140 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.