Pan Fried Pork Tenderloin Medallions - an Easy, Delicious and Inexpensive Entrée
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Pork tenderloin is a healthy cost-effective choice for a delicious protein main course.
Pork tenderloin is just about my favorite dinner entrée. We have dozens of ways to prepare it from slapping the whole tenderloin on the grill with just a little salt and pepper on it to marinating for 30 minutes or longer coated with more exotic herbs and spices.
But to add even more flavor to this very lean and very affordable piece of meat, cut and pound it into small medallions, then pan fry (sauté). But first, let's look at a basic way to season your pork cutlets and organize your cooking to make this easy as well as delicious.
- 1 pound pork tenderloin, cut from a larger, whole pork tenderloin
- 2-4 Tablespoons flour
- 1 tsp. salt
- 1/2 tsp. paprika
- 1/4 tsp. black pepper
- 2 tsp. Worcestershire sauce or balsamic vinegar, or your favorite seasoning sauce
- 1/2 cup dry bread crumbs
- 1 Tablespoon olive oil
Dip one, two, three then into the skilletClick thumbnail to view full-size
- Place the whole tenderloin on your cutting board and remove the silverskin and excess fat. (See tip below.)
- Cut slices at a diagonal of about 1-1/2 inches thick. (Two medallions of at least 2 ounces each will yield one serving. Save the rest of the whole tenderloin for another meal.)
- Using the palm of your hand or the side of a broad knife (see photo above), flatten the cutlets to medallions about ¼ inch thick or less. (Some pieces may need a more aggressive pounding with a meat mallet. If so, cover the meat with plastic wrap to keep you mallet cleaner.)
- Line up your ingredients in a series of small bowls. First: flour, salt, paprika, pepper, blended together. Second: Egg, beaten lightly with the Worcestershire or balsamic. Last: seasoned dry bread crumbs, mixed well.
- Heat the oil in the skillet (test for sizzle with a tiny pinch of flour.)
- Working quickly, dip one cutlet at a time in the flour, then the egg, then the crumbs and gently place in the skillet.
- Sauté each medallion until golden brown, turning once, for a total cooking time of 4 to 6 minutes.
Organize to make it easyClick thumbnail to view full-size
Best tip: organize BEFORE you start!
Be a smooth operator and prepare all your ingredients before you start cooking. Combine any ingredients that can be added together, then line them up in the order as given in the instructions.
In fact, think of it as a production line. (The French call it "mise en place".) I even like to put everything else away and clean up everything except what I'm working with, before I start the final cooking.
Best tip for removing silverskin and fat
|Serving size: 4 oz.|
|Calories from Fat||108|
|% Daily Value *|
|Fat 12 g||18%|
|Saturated fat 3 g||15%|
|Unsaturated fat 0 g|
|Carbohydrates 17 g||6%|
|Sugar 0 g|
|Fiber 1 g||4%|
|Protein 28 g||56%|
|Cholesterol 110 mg||37%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
A final word
Add a starchy side dish like potatoes, corn or pasta plus a green vegetable and you've got a total meal that looks and tastes delicious!