Pork Fillet with Green Asparagus and Orange-Pistachio Salsa
Green asparagus makes life easier: no fiddly peeling, just snap off the woody ends and pop it in the oven. Paired with tender pork fillet and a fruity orange-pistachio salsa, you get a dish that tastes of spring while asking surprisingly little of you. The salsa of orange, tomato, lime and crunchy pistachios brings freshness and bite to the plate. A light main course that impresses without keeping you in the kitchen for hours.
Ingredients
- 300 g pork fillet
- 32 spears green asparagus
- 2 red onions, small
- 1 orange
- 45 g pistachios, unsalted
- 2 tomatoes
- 1 lime
- 20 leaves fresh basil
- olive oil, for frying and for the salsa
- salt
- pepper
- stevia, or a pinch of sugar
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 480 kcal | 960 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 42 g | 84 g |
| Fat | 24 g | 48 g |
| Fibre | 7 g | 14 g |
| of which sugar | 13 g | 26 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C). Take the pork fillet out of the fridge in good time so it can come up to room temperature.
- Wash the green asparagus and snap off the woody ends. Lay the spears on a double layer of foil and season with a little olive oil, 1 tsp salt, some pepper and a pinch of stevia. If you like, drizzle over a little lemon juice. Seal the foil tightly and cook the parcel at 200C (fan 180C) for about 20 minutes.
- Sear the pork fillet in hot olive oil in a pan on both sides until well browned. Wrap it in foil and place it in the oven alongside the asparagus. Reduce the oven to 150C (fan 130C) and cook the meat for a further 20 minutes.
- Meanwhile, prepare the orange-pistachio salsa: peel the onions and chop finely. Add to boiling water and cook for about 2 minutes, then drain in a sieve and refresh under cold water.
- Peel the orange completely, removing all the white pith. Cut the flesh into cubes. Dice the tomatoes too. Chop the pistachios medium-fine. Squeeze the lime.
- Combine the orange, onions, tomatoes and pistachios in a bowl with the lime juice. Add 1 tbsp olive oil. Wash the basil, chop roughly and fold it in. Let the salsa sit for a few minutes to develop.
- Slice the pork and arrange it with the asparagus on plates. Serve the orange-pistachio salsa alongside.
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Nutrition facts per serving (estimate)
| Calories | 480 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 42 g |
| Fat | 24 g |
| Fibre | 7 g |
| of which sugar | 13 g |
Frequently asked questions
Can I use a different meat instead of pork fillet?
Yes, chicken breast works well as an alternative and has a similar cooking time.
How do I know when green asparagus is no longer woody?
Just bend the lower end: where the spear snaps on its own is the line between the tender and the woody part.
Is this recipe really low in carbs?
Green asparagus and pork fillet have barely any carbohydrates. The orange and tomatoes in the salsa add moderate amounts, but the portion stays low in carbs overall.
Can I make the salsa ahead?
The salsa is best fresh, but you can make it up to 2 hours in advance and let it sit, covered, in the fridge.
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