Pork schnitzel with fennel-apple slaw
40 min · 42 g protein · 381 cals / serving
A schnitzel house favorite made lighter at home: pork tenderloin pounded thin, crumbed, and pan-fried in a modest amount of oil until crisp and golden, next to a crunchy fennel, apple and cabbage slaw in a lemony yogurt-mustard dressing.
Ingredients
Slaw
- 1 large bulb fennel, cored and very thinly sliced
- 1/4 medium head cabbage, finely shredded
- 1 apple, tart, cut in matchsticks
- 150 g (2/3 cup) nonfat Greek yogurt
- 1 tbsp Dijon mustard
- 2 lemons, juice of one for the slaw, the other in wedges to serve
- 1 tsp honey
- 2 tbsp fresh dill, chopped
- 3/4 tsp salt
Schnitzel
- 550 g (1 1/4 lb) pork loin fillet, raw, pork tenderloin, cut in 8 medallions
- 1/2 tsp black pepper
- 2 tbsp all-purpose flour
- 1 egg, beaten with 1 tbsp water
- 100 ml (scant 1/2 cup) breadcrumbs, dry, fine
- 4 tsp canola oil
Steps
- Make the slaw first so it has time to soften: toss the fennel, cabbage and apple with the yogurt, Dijon, juice of one lemon, honey, dill and half the salt. Chill while you cook.
- Lay the pork medallions between two sheets of plastic wrap and pound them with a mallet or small pan to about 1/4 inch thick. Season both sides with the pepper and the remaining salt.
- Set out three shallow plates: flour, beaten egg, breadcrumbs. Dredge each cutlet lightly in flour, dip in egg and let the excess drip off, then lay it in the crumbs and pat gently so they cling in an even layer on both sides.
- Heat 1 tsp of the oil in a large nonstick skillet over medium-high heat until it shimmers, and swirl it over the whole base. Lay in four cutlets and press each one flat with a spatula so all of the crumb touches the pan. Fry 2–3 minutes, until deep golden underneath, then drizzle another 1 tsp oil around and under them as you flip, and fry the second side until golden and the pork reaches 145°F. Repeat with the last 2 tsp oil and the remaining cutlets.
- Serve the schnitzels hot with the slaw and lemon wedges.
Good to know
Why tenderloin rather than chops?
It is the leanest cut of pork and it pounds out evenly, so every cutlet cooks in the few minutes it takes the crumbs to brown.
How do I keep the first batch crisp?
Set it on a rack over a baking sheet in a 200°F oven while the second batch fries. On a plate, the underside steams and softens.
Alternative
Per
- Calories
- 100
- Protein
- (45%)
- 11 g
- Fat
- (24%)
- 3 g
- Carbohydrates
- (31%)
- 9 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 176 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1525 kcal goes into the pot and 1727 g of ingredients comes out as about 1520 g of food: 100 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.