Pork Fillet

Name: Pork fillet, the British name for the small, tender muscle that runs along the inside of the pig's backbone. It is very lean and mild, quick to cook, and is the same cut that is called tenderloin in North America.

Description

The fillet is a long, narrow, mild and tender muscle, weighing around 350 to 500 g, and it is the most tender cut of the pig. It has almost no fat, and little connective tissue, so it cooks quickly, and can dry out. It is a popular, convenient and relatively cheap cut, which suits many styles of cooking.

Pork fillet is used for medallions, stir-fries, roasts wrapped in bacon or herbs, stuffed with fruit and nuts, Chinese char siu, and Mediterranean skewers. It is the cut chosen for the pork Wellington, and for the Spanish solomillo.

Main nutrition value

Pork is a good source of high-quality protein, thiamin (vitamin B1), selenium, zinc, vitamin B6 and B12, and its fat content varies widely by cut, from very lean fillet to fatty belly. Pork fillet is one of the leanest cuts of any meat, with little saturated fat.

How best to be consumed

Pork fillet is cooked quickly, and not overcooked.

1. Trim the silverskin, season, and sear on all sides, then roast at 200°C for 12 to 20 minutes, to 63°C.
2. Slice into medallions, and pan-fry for 2 to 3 minutes per side, or cut into strips for stir-fries.
3. Let cooked meat rest for 3 to 5 minutes before slicing, so it stays juicy.
4. Stuff with apple, herbs or dried fruit, or wrap in bacon or prosciutto, to add flavour and keep moist.
5. Serve with a sauce, such as mustard, cider or mushroom.

Overconsumption could cause…

Pork fillet is lean and healthy in moderation.

1. Parasites such as Trichinella and tapeworm, and hepatitis E virus, from undercooked pork, so cook pork thoroughly, to at least 63°C with a rest.
2. Higher risk of bowel (colorectal) cancer with regular high intake of red meat, which the World Health Organization's cancer agency classifies as probably carcinogenic, so many health bodies advise keeping red meat to about 350 to 500 g (cooked weight) a week. Pork is classed as a red meat by the cancer agency.
3. Dry meat from overcooking.
4. Extra fat and salt from the bacon wraps and rich sauces often served with it.

GroupsPorkMammals (red meat)High proteinLow sodiumFresh

Related foodsPork TenderloinPork ChopPork LoinPork Mince / Ground PorkPork ShoulderPork Leg

Wikipedia — Tenderloin, used for origin, naming and history: https://en.wikipedia.org/wiki/Tenderloin