A garlicky fennel-seed crust and a delicate sauce enriched with pureed fresh fennel are delicious accompaniments to pork tenderloin. Make it a meal: Earthy Barley “Risotto” with Asparagus & Shiitakes would be delicious alongside.
Nutrition per serving may change if servings are adjusted.
4 cloves garlic, crushed
1 tablespoon fennel seeds
½ teaspoon salt
½ teaspoon freshly ground pepper
3 teaspoons extra-virgin olive oil, divided
2 12-ounce pork tenderloins, trimmed
1½ cups chopped fennel bulb, plus fronds for garnish
1 small onion, chopped
1¼ cups reduced-sodium chicken broth
½ cup dry white wine
1 tablespoon reduced-fat sour cream, (optional)
Preheat oven to 425°F.
Mash garlic, fennel seeds and salt together on a cutting board with the flat side of a large knife. Place in a small bowl; stir in pepper and 1½ teaspoons oil. Rub the fennel-seed mixture evenly over pork, pressing it into the crevices. Fold the thin tails underneath and secure with butcher's string or a toothpick.
Heat a large ovenproof skillet over medium-high heat. Add the pork and cook until lightly browned on one side, about 1½ minutes. Turn the tenderloins over, transfer the skillet to the oven and roast until the internal temperature registers 145°F, 15 to 17 minutes.
Meanwhile, heat the remaining 1½ teaspoons oil in a heavy saucepan over medium-low heat. Add fennel and onion and cook, stirring often, until softened, 3 to 5 minutes. Add broth and bring to a simmer. Cover and cook over low heat until the vegetables are tender, 10 to 15 minutes. Transfer to a blender or food processor and puree. Return to the saucepan and keep warm.
When the pork is done, transfer it to a carving board, cover loosely and keep warm. Place the pan (be careful, the handle will be hot) over medium-high heat. Add wine and bring to a boil, stirring. Boil until reduced by half, about 2 minutes. Add to the fennel sauce, along with sour cream (if using). Taste and adjust seasonings. Remove the string or toothpick from the pork and carve into ½-inch-thick slices. Spoon the sauce onto plates and fan pork slices over top. Garnish with a few fennel fronds.
182 calories;5 g fat(1 g sat); 1 g fiber; 5 g carbohydrates; 25 g protein; 10 mcg folate; 74 mg cholesterol; 2 g sugars; 0 g added sugars; 212 IU vitamin A; 5 mg vitamin C; 37 mg calcium; 2 mg iron; 383 mg sodium; 644 mg potassium