Dairy Farmers of Canada

Pan-Fried Pork with Olive Tapenade

Our dietitians' favourite

This recipe is taken from the 2015 Milk Calendar. If you usually buy pork chops, why not try pork tenderloin for a change? Cut into medallions, and the meat is cooked in a flash.

  • Prep: 10 min
  • Cooking: 10 min
Yields 4 Servings
pan fried pork with olive tapenade


  • 1 pork tenderloin sliced into 1-inch (2.5 cm) thick round pieces
  • 1/2 tsp (2 mL) paprika
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 2 tbsp (30 mL) butter divided
  • 1/4 cup (60 mL) finely diced onion
  • 2 cloves garlic minced
  • 1 tsp (5 mL) dried thyme
  • 2 tsp (10 mL) all-purpose flour
  • 1 cup (250 mL) Milk
  • 1/3 cup (75 mL) pitted black olives quartered
  • 1/4 cup (60 mL) sun-dried tomatoes thinly sliced
  • 1 tbsp (15 mL) capers drained
  • 1/2 cup (125 mL) finely chopped parsley
  • Salt and pepper
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Sprinkle both sides of pork with paprika, salt and pepper. In a large non-stick skillet, melt 1 tbsp (15 mL) butter over medium-high heat. Add pork; cook 2 to 3 min per side until barely pink. Remove to a plate; cover to keep warm.

In the same pan, melt remaining butter over medium heat. Add onion, garlic and thyme; cook just until onion is tender, about 2 min.

Sprinkle with flour; whisk to combine. Gradually whisk in milk. Bring to a boil and reduce heat. Whisk for 2 to 3 min until smooth and thickened. Stir in olives, sun-dried tomatoes, capers and parsley. Season with salt and pepper. Return any juices on plate to sauce; heat through. Serve pork with sauce spooned over top.


Pork tenderloin is super tender, so don’t overcook (just until barely pink) as it will toughen.

Add spice and use chili-flecked olives available in the deli section.

Try chicken instead of pork.

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Nutritional information

Per serving
Energy: 256 Calories
Protein: 30 g
Carbohydrate: 9 g
Fat: 11 g
Fibre: 1.5 g
Sodium: 401 mg

Top 5 Nutrients

(% DV*)
Calcium: 10 % / 113 mg
Selenium: 82 %
Thiamin: 102 %
Vitamin B12: 49 %
Vitamin B6: 59 %