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healthy fried pork loin

Healthy Fried Pork Loin Recipe

This healthy pork loin recipe is crispy, juicy, and packed with protein—without the extra calories or deep frying. Learn how to make it pan-fried or air-fried for a quick, low-calorie dinner the whole family will love!
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Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings: 6
Course: Main Course
Cuisine: American, Polish
Calories: 218
Ingredients Method

Ingredients
  

  • Pork loin 3 pieces (8-9oz each)
For breading:
  • 1 whole egg
  • 3 tbsp all purpose flour
  • 3 tbsp bread crumbs
  • Salt and pepper
For frying:
  • 1-2 tsp lard I am using homemade lard

Method
 

Prep the pork:
  1. Pat dry 3 pork loin pieces (8–9 oz each). Place between plastic wrap and gently pound with a meat mallet until even in thickness.
Season both sides:
  1. Sprinkle salt, sweet paprika, and black pepper on both sides of each piece.
Set up breading station:
  1. In separate bowls or plates, prepare:
  2. 3 tbsp all-purpose flour (seasoned with a pinch of salt & pepper)
  3. 1 beaten egg (lightly salted)
  4. 3 tbsp breadcrumbs
  5. Lightly bread the pork:
  6. Coat each piece in flour (shake off excess), dip into egg, then coat with breadcrumbs. Keep it light!
Pan-fry method:
  1. Preheat a pan over medium heat.
  2. Add 1–2 tsp lard (or oil of choice).
  3. Fry pork loins for 3–4 minutes per side until golden brown and cooked through.
  4. Flip once, adding another small amount of fat if needed.
Air fryer method (optional):
  1. Preheat air fryer to 390°F (200°C) for 5 minutes.
  2. Place breaded pork in basket (optional: spray lightly with oil).
  3. Cook for 3–4 minutes per side, or until golden and fully cooked.
Serve & enjoy:
  1. Let rest for a minute, then serve hot with pickles, fermented veggies, or a fresh salad. Enjoy a crispy, juicy pork loin—without the guilt!