Low-Fat, High-Protein Pork Fillet Recipe for Muscle Building and Weight Loss

November 2021
Channel 823 will teach you how to select the perfect pork cuts and carve the meat.

Some misunderstand that fitness fanatics would not eat pork, because pork is high in calories and fat, and low in protein. The fact is, however, that pork can be an ideal food for athletes and people trying to meet their own fitness goals. In this article, Channel 823 will teach you how to select the perfect pork cuts and carve the meat. You can try out our recipe for braised pork fillet with tomato and onion!

Many people lose weight and keep fit by serving themselves boiled chicken breasts for all their meals, which takes all the fun out of eating. It is perfectly understandable that people who aim to lose weight try to avoid portions of meat with higher fat content, such as pork belly and pork neck, or processed foods such as sausages and smoked meats.

Pork can be an ideal food for athletes and people trying to meet their own fitness goals.

Along those lines, here’s a tip: pork fillet (also commonly called pork tenderloin) is a great choice of cut for athletes and fitness enthusiasts. The fillet is located between a pig’s abdomen and back and comprises muscles that are used for posture rather than movement, giving the meat a soft and tender texture. Per 100 grams of fillet, there are about 125 calories and 26.8 grams of protein, but only 1.8 grams of fat. Apart from this, pork fillet is also rich in vitamin B complex, such as nicotinic acid and folic acid, which is good for stress and fatigue relief, and the iron in pork is good for alleviating anaemia. Pork fillet can be cooked in a lot of ways, including cutting it into slices or shredding it for different preparation methods such as blanching, stir frying and baking. The flavour is also very versatile, making it easy to pair with different foods. If you want to control your weight, give it a try!

Selecting and Cutting the Pork Like a Pro

To make a delicious dish, it is important to know how to select the perfect cut of pork. Channel 823 takes you to Tai Yuen Market in Tai Po to learn from pork stall dealer Ah Fu how to select quality pork. He also recommends the most delicious portions of a pig and offers advice on how to cut it for the tastiest result.


  1. Slice the onion and tomato. Chop the garlic cloves into pieces for later use.
  2. Beat the pork with the dull side of a knife to tenderise it. Add the marinade and mix well. Marinate for half an hour until the flavour is absorbed.
  3. Sprinkle a thin layer of potato starch on the marinated pork fillet. Put it into a pan with oil and fry until it has turned a golden yellow and is fully cooked. Take it out and drain the oil, saving it for later use.
  4. Fry the garlic pieces and onion slices in another pan with oil until fragrant. Add tomato slices and seasonings and stir fry evenly.
  5. After the tomato slices become soft, add the fried pork fillet, and keep stir-frying.
  6. Finally, add a small amount of potato starch water and cook until the sauce becomes thick. Cover the pork fillet with the sauce evenly, and it's done.
Braised Pork Fillet with Onions and Tomatoes Recipe as a Sweet and Sour Appetizer

Braised Pork Fillet with Onions and Tomatoes Recipe

During the holiday season, it seems like there’s one festive party after another. To avoid meal monotony, it's good to mix things up a bit – for example with a sweet and sour appetizer! In addition to the nutritional benefits of pork fillet, tomatoes also contain multiple vitamins and minerals, which are helpful for digestion and improve appetite, with anti-ageing and skin care effects. Onions, on the other hand, help improve intestinal digestion and kill harmful bacteria, as well as boost cell vitality. Both tomatoes and onions are good for metabolism. When it’s time to think up a home-made healthy dish in between your holiday parties, try this recipe!


Pork fillet - 500 g

Onion - 1 pc

Tomato - 3 pcs

Garlic - 2 cloves

Potato starch - appropriate amount

Potato starch water - 1 tbsp

Marinade Ingredients

Soy sauce - 1 tbsp

Rice wine - 1 tsp

Potato starch - 1 tbsp

White pepper powder - small amount

Sugar - small amount

Sesame oil - small amount

Water - small amount


Tomato purée - 60 ml

Sugar - 1 tsp

Black vinegar - 1 tsp

Water - 200 ml

Recipe Tips

Tenderise pork fillet by beating before cooking. Do not fry it for too long for the good of a tender dish. The amount of marinade and seasonings is for reference only. It can be adjusted based on individual preferences.

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