Dinner

Pork Loin with Peperonata and Sourdough

Name: Pork Loin with Peperonata and Sourdough
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 170 g Pork loin steak, fat trimmed; 120 g Red pepper; 120 g Yellow pepper; 60 g Onion; 2 cloves, about 6 g Garlic; 100 g Chopped tomatoes, tinned; Scant tbsp (8 g) Olive oil; A splash Red wine vinegar; A handful, torn Fresh basil; 1 slice, about 50 g Sourdough; 4 sprays, about 1 g Olive oil spray; To taste Salt

A pan-fried pork loin steak on slow-cooked red and yellow peppers with onion, garlic and basil, and a slice of sourdough to mop up. 46 g of protein.

Calories: 540kcal
Protein: 46g
Fat: 17g
Carbs: 49g

Per serving, makes 1. 15 minutes of work, then twenty-five minutes for the peppers to stew. Published 8 September 2026.

Allergens

Gluten
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Pork loin steak, fat trimmed170 g
One steak, fat trimmed. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Red pepper120 g
Yellow pepper120 g
Onion60 g
Garlic2 cloves, about 6 g
Chopped tomatoes, tinned100 g
Olive oilScant tbsp (8 g)
Red wine vinegarA splash
Fresh basilA handful, torn
Sourdough1 slice, about 50 g
Olive oil spray4 sprays, about 1 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste

Method

Slice the peppers and onion into strips and cook them in the oil over a low heat with a lid on for fifteen minutes, until soft. Add the garlic and tomatoes and cook uncovered for ten more until the sauce has thickened. Finish with the vinegar, basil and salt.
Season the pork and fry it in a sprayed hot pan for four minutes a side until browned and just cooked, with a trace of pink at the centre. Rest for three minutes.
Toast the sourdough. Spoon the peperonata onto the plate, set the sliced pork on top and serve the bread alongside.

Worth knowing

Peperonata wants a low heat and a lid. Fried fast the peppers stay squeaky; stewed slowly they turn sweet and collapse into the oil.
The sourdough is 120 kcal and most of the carbohydrate on the plate. Without it the dish comes in 120 kcal under the figure shown and still eats well.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.