Prepare even sprouts
Halve small sprouts and quarter large ones for even cooking. Check tenderness with a small knife before serving.
European Recipe
Pork tenderloin with Brussels sprouts and mash
Roast the sprouts while the potatoes boil, then cook the medallions through in a frying pan.
Total time
45 min
Calories
544 kcal
Servings
2 servings
Difficulty
Easy
Why this recipe works
Pork medallions with autumn vegetables
Evenly cut meat makes checking doneness easier. Halve or quarter the sprouts to suit their size and boil floury potatoes until soft. The cooking stages run in parallel. This makes two complete main meals.
Dinner
Meat
Autumn Recipes
Potatoes
Recipe
Pork tenderloin with Brussels sprouts and mash
Pan-cooked pork medallions with roasted Brussels sprouts and rustic potato mash with milk and butter.
Ingredients
2 servings
Method
-
1
Roast the sprouts
Preheat the oven to 200 °C conventional heat. Halve sprouts and quarter large ones. Mix with 10 g oil, 1 g salt and half the pepper on a lined tray. Roast on the middle shelf for about 25 to 30 minutes until tender and lightly browned, turning once.
-
2
Make the mash
Meanwhile cut potatoes into roughly 2 cm cubes, bring to the boil with water and 1 g salt and cook about 15 minutes until tender. Drain, add milk and butter and warm through over low heat. Mash roughly by hand and keep warm.
-
3
Cook the pork
Cut meat into even medallions about 3 cm thick and pat dry. Season with the remaining 1 g salt and remaining half of the pepper. Heat the remaining 5 g oil in a pan and fry over medium heat for about 10 to 12 minutes, turning. Check the thickest centres with a thermometer: reach at least 70 °C for 2 minutes. Continue over lower heat if needed.
-
4
Serve
Plate the mash, hot sprouts and fully cooked medallions. Serve immediately. Cook the vegetables, potatoes and meat in parallel.
Kitchen know-how
Tips for Pork tenderloin with Brussels sprouts and mash
Mash by hand
A hand masher gives a rustic texture. Prolonged blending can make potatoes gluey.
Variations
How to adapt this recipe
Use the same trimmed weight of broccoli florets instead of sprouts. Adjust roasting time and check they are cooked through; nutrition changes.
Replace half the potatoes with the same peeled weight of carrots and boil together until soft. Colour, flavour and nutrition change.
Nutrition per serving
544kcal
41.6 gCarbohydrates
47.4 gProtein
18.3 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Pork tenderloin with Brussels sprouts and mash
Yes. Remove the firm pale membrane before weighing and cutting so it does not turn tough during cooking.
The time is for evenly cut medallions. A whole tenderloin needs a different method and cooking time; do not follow these timings unchanged.
A small knife should enter the stem easily. If the outside browns too strongly, reduce heat or cover loosely and continue cooking.
No. It consists of pan-cooked pork, roasted sprouts and potato mash with milk and butter. Extra sauces or toppings are outside the nutrition estimate.
Keep cooking