French · Dinner
Fried Breaded Pork Cutlet (High-Protein)
Pork loin cutlet pounded thin, brined briefly, then coated in a Parmesan-spiked panko crust and pan-fried until golden. Served with a white bean and parsley smash finished with lemon and capers, delivering substantial protein and fibre.
$5
20 minsPrep
10 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
612Calories
54.3gProtein
31.2gFat
30.8gCarbs
1.8gSugar
6.9gFiber
1450mgSodium
260mgChol
7.9gSat Fat
890mgPotassium
230mgCalcium
4.6mgIron
1.1mcgVitamin B12
9.5mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Submerge the pork cutlet in salted water and brine at room temperature for 15 minutes, then pat completely dry.
2
Dredge
Set up three shallow dishes with flour, beaten egg, and panko mixed with parmesan. Coat the cutlet in flour, then egg, then press into the panko mixture.
3
Fry
Heat 2 tbsp olive oil in a skillet over medium heat. Fry the cutlet 3–4 minutes per side until golden and the pork reaches 145°F internally.
4
Finish
Mash the cannellini beans with lemon juice, 1 tsp olive oil, and chopped parsley until mostly smooth with some texture. Season with salt and pepper.
5
Plate
Slice the cutlet diagonally, spoon the bean smash alongside, scatter capers over top, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g pork loin cutlet, pounded to 1/4 inch thickness
- 2 cup480ml water with 1 tbsp salt (for a quick brine)
- 6 tbsp48g all-purpose flour
- 22 large eggs, beaten
- 2/3 cup60g panko breadcrumbs
- 4 tbsp20g parmesan
- 4 tbsp32ml olive oil, for pan-frying
- 5.2 oz150g cannellini bean, drained
- 2 tbsp30ml lemon juice, plus 1 lemon wedge to serve
- 2 tbsp2 tbsp parsley
- 2 tsp10ml olive oil, for the bean smash
- 2 tsp6g capers, drained
- salt and black pepper, to taste
