Garlic-Black Pepper Pork and Fennel Skillet

This high-protein skillet dinner transforms lean pork tenderloin into juicy, golden medallions kissed with coarsely cracked black pepper and plenty of garlic. Sliced fennel softens in the same pan, soaking up all those savory browned bits, while a splash of broth and lemon builds a bright, Mediterranean-inspired pan sauce in minutes. It's a one-skillet meal that feels restaurant-worthy but comes together in well under 30 minutes. Packed with roughly 35+ grams of protein per serving and naturally low in refined carbs, this dish fits perfectly into a high-protein lifestyle without sacrificing flavor. The fennel adds a subtle anise-like sweetness and a boost of fiber and potassium, while olive oil provides heart-healthy fats to round out the plate. Serve it alongside a simple green salad or steamed greens for a complete, satisfying meal that supports muscle recovery and keeps you full for hours.</long_description> <parameter name="meta_description">High-protein pork tenderloin medallions with garlic, fennel, and cracked black pepper in a quick skillet pan sauce. Ready in 30 minutes.

Ingredients

• 1.5 lbpork tenderloin, trimmed and sliced into 1-inch medallions
• 2 mediumfennel bulb, thinly sliced, fronds reserved for garnish
• 6 clovesgarlic, minced
• 2 tbspblack peppercorns, coarsely cracked
• 3 tbspolive oil
• 0.75 cupchicken broth, low sodium
• 2 tbsplemon juice, freshly squeezed
• 1 tspsalt
• 1 tbspbutter, optional, for finishing
• 0.5 mediumyellow onion, thinly sliced

Method

1. Slice the pork tenderloin into 1-inch thick medallions using a chef's knife on a cutting board.
2. Crack the black peppercorns coarsely using a mortar and pestle (or the bottom of a heavy pan).
3. Thinly slice the fennel bulb and onion, and mince the garlic. Set aside separately.
4. Season the pork medallions on both sides with salt and the cracked black pepper, pressing gently so it adheres.
5. Heat 2 tablespoons of olive oil in a large cast iron skillet over medium-high heat until shimmering.
6. Sear the pork medallions in batches, 2-3 minutes per side, until golden brown and cooked through. Transfer to a plate and tent with foil. 5:00
7. Add the remaining olive oil to the skillet, then add the sliced fennel and onion. Sauté until softened and lightly caramelized. 8:00
8. Add the minced garlic and cook, stirring, until fragrant. 1:00
9. Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet. Simmer until slightly reduced. 4:00
10. Stir in the butter if using, then return the pork medallions and any accumulated juices to the skillet, nestling them into the fennel mixture.
11. Simmer everything together for a few minutes to warm through and let flavors meld before serving, garnished with reserved fennel fronds. 3:00