Ingredients
1/2 cup char siu sauce (see note)
2 teaspoons grated fresh ginger
3 tablespoons (90g) honey
1/3 cup (80ml) lemon juice
2 teaspoons sesame oil
1 tablespoon vegetable oil
4 x 240g pork cutlets
Steamed white rice, to serve Orange & avocado salad
Orange & avocado salad
2 oranges
1 ripe avocado, sliced
1 bunch watercress, leaves picked
1/3 cup (80ml) olive oil
1 teaspoon grated fresh ginger
Instructions
Preheat the oven to 180°C. Mix together the char siu sauce, ginger, honey, lemon juice, sesame oil and 1/4 cup (60ml) water. Heat vegetable oil in a large non-stick ovenproof frypan over medium-high heat. Cook pork for 2 minutes each side or until golden. Pour over sauce, then transfer pan to oven and roast for 10 minutes, basting once, until cooked through.
Meanwhile, for the salad, remove the orange peel and pith. Holding fruit in your hand (over a bowl to catch the juice), cut segments away from the membrane with a small knife. Squeeze remains to catch extra juice, then place segments in a bowl with avocado and watercress. Place oil, ginger and 2 tablespoons orange juice in a small jar, add salt and pepper, then shake well to combine. Toss salad with dressing.
Remove pan from oven and place pork on a plate, loosely covered with foil, to rest. Return pan to stove on medium heat, and reduce sauce, stirring for 2-3 minutes until thickened. Drizzle sauce over pork and rice on plates and serve with salad.
Key Points About Ingredients:
- Char siu sauce is a Cantonese barbecue sauce made from hoisin, honey, soy, and five-spice — it gives the pork its signature sweet-savory depth and caramelized glaze.
- Ripe avocado adds creamy richness to the salad that balances the acidity of the orange segments and the peppery bite of fresh watercress.
- Fresh ginger appears twice in this recipe — in both the pork glaze and the salad dressing — providing a warm, zesty thread that ties the dish together.
- Pork cutlets at around 240g each are bone-in loin chops that stay juicy and flavourful during the quick oven roast, especially when basted with the glossy sauce.
- Using an ovenproof frypan means you sear and roast in one pan, then reduce the sauce in the same pan for maximum flavor and minimal washing up.
Key Nutritional Insights:
- Pork is an excellent source of complete protein and B vitamins, particularly B1 (thiamine) and B3 (niacin), supporting energy metabolism and muscle health.
- Avocado contributes heart-healthy monounsaturated fats, fiber, potassium, and vitamin E, making this salad as nutritious as it is delicious.
- Oranges provide a generous hit of vitamin C per serving, which also helps enhance the absorption of iron from the watercress and pork.
- Sesame oil adds a small but meaningful amount of polyunsaturated fats and vitamin K, and its intense flavor means only a little is needed.
- Watercress is a nutrient-dense leafy green rich in vitamin K, vitamin C, calcium, and antioxidants, making it a powerful addition to the salad.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories820
- Standard DV% Daily Value*
- Total Fat45 g72 g62.5%
- Saturated Fat10 g20 g50%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat25 g
- Cholesterol155 mg300 mg51.67%
- Sodium980 mg2300 mg42.61%
- Total Carbohydrate42 g275 g15.27%
- Dietary Fiber6 g28 g21.43%
- Total Sugars30 g
- Added Sugars18 g50 g36%
- Sugar Alcohal0 g
- Protein58 g50 g116%
- Vitamin D (Cholecalciferol)40 mcg20 mcg200%
- Calcium120 mg1300 mg9.23%
- Iron4 mg18 mg22.22%
- Potassium1350 mg4700 mg28.72%
- Vitamin A900 mcg900 mcg100%
- Vitamin C (Ascorbic Acid)65 mg90 mg72.22%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K95 mcg120 mcg79.17%
- Vitamin B1 (Thiamin)1.2 mg1.2 mg100%
- Vitamin B2 (Riboflavin)0.5 mg1.3 mg38.46%
- Vitamin B3 (Niacin)12 mg16 mg75%
- Vitamin B6 (Pyridoxine)1.1 mg1.7 mg64.71%
- Folate80 mcg400 mcg20%
- Vitamin B12 (Cobalamine)1 mcg2.4 mcg41.67%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)2.1 mg5 mg42%
- Choline140 mg550 mg25.45%
- Phosphorus580 mg1250 mg46.4%
- Iodine10 mcg150 mcg6.67%
- Magnesium70 mg420 mg16.67%
- Zinc5 mg11 mg45.45%
- Selenium55 mcg55 mcg100%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.6 mg2.3 mg26.09%
- Chromium8 mcg35 mcg22.86%
- Molybdenum12 mcg45 mcg26.67%
- Chloride400 mg2300 mg17.39%
