Caribbean pork tenderloin

30 August 2019

This recipe is packed full of flavour - sweetness from pineapple and a kick from the chilli makes it a taste sensation.

Nutritional highlights

Pork tenderloin is a lean source of protein. Tenderloin cuts of meat are usually the leanest part so make for a healthy, lower fat option than its counterpart cuts. Each serving of pork tenderloin provides 30% of your daily phosphorus intake which provides contribution to bone health and DNA production - the genetic building blocks in the body. Thiamine is a B vitamin that assists with releasing energy from food and a deficiency can cause lethargy, but fear not as its presence in pork tenderloin will help prevent risk of this.

Ingredients list

(Makes 2 servings)

Preparation time: 15 minutes

Cooking time: 15 minutes

  • 240g pork tenderloin
  • 1 tbsp. olive oil
  • 1 tsp Cajun seasoning
  • 1/2 onion, sliced
  • 1 bell pepper
  • 130g baby sweetcorn
  • 1 garlic clove, crushed
  • 1 chilli (to taste)
  • 2 rings pineapple
  • 250g wild rice


Mix together half the olive oil with the Cajun seasoning, then combine with diced pork and leave to marinate for 10 minutes.

Cook the rice according to packet instructions.

Meanwhile, heat the remaining oil in a medium pan, add the marianted pork and sliced onion. Stir fry for 5 minutes until golden and crisp.

Add the chopped peppers, baby corn, crushed garlic, chopped chilli (to taste) and pineapple pieces and fry for a further 5-6 minutes until the pork is cooked through.

Serve alongside the cooked rice.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: