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–+ servings
A healthy miso pork chop.
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Miso Pork Chops

Juicy and tender pan fried pork chops, in a flavoursome miso marinade,
Course Main Course
Cuisine Asian
Keyword chops, miso
Prep Time 15 minutes
Cook Time 7 minutes
Servings 2 people
Calories 214kcal
Author Lauren

Ingredients

Miso Marinade

  • 1 tbsp red miso paste
  • 1 tbsp mirin
  • 2 tsp cooking sake
  • 3/4 tsp rice wine vinegar
  • 1/2 tsp sesame oil
  • 1/2 tsp powdered garlic
  • 1/4 tsp ground ginger

Other

  • 2 lean pork loin chops, ~4/5 inch thick, 250 g / 8.8 oz each, bone included
Cups - Metric

Instructions

Marinating & Tenderizing

  • Make marinade – In a small bowl, add all the marinade ingredients except the miso and sesame oil. Mix well until the clumps of garlic and ginger disappear. Add the miso and sesame oil and mix until the marinade is clump free.
  • Tenderize pork chops – Pat dry the pork loin chops with paper towel and place them into a shallow container without overlapping. Pour in half the mixed marinade, spread evenly to form a coating over the chops. Using a fork, pierce all over the miso glazed pork chops, including the fat. Turn the pork loin chops over and repeat with other side.
  • Marinade pork chops – Put the lid on the container and place the pork chops in the fridge to marinade. (Note 2)

Cooking the Miso Pork Chops

  • Fry pork chops – Heat a frying pan over medium high heat. Add the miso marinated pork chops to the pan and cook for 4 minutes. Then flip other and cook for another 3 minutes. Optional: Sear the fat for 1 minute.
  • Rest – Remove the seared pork chops from the pan and rest for 5 minutes.
  • Serve – Serve your pan fried pork chops with a side of brown rice and vegetables.

Video

Notes

  1. Measurements – This recipe uses 250ml cup and 20ml tablespoons measurements. Using US measurements may alter the recipe results.
  2. Marinade times - Below is a rough guide for marinating your pork:
    • 3 hours – Will have decent flavour and be tender, but not‘melt in your mouth’ tender.
    • 12 hours – This is the sweet spot.
    • 24 hours – This is the max! Marinating for longer risks the meat becoming mushy from enzymes breaking down the protein.
*You may notice your chops have changed colours after marinading for 12 hours. Don’t worry, this is just the marinade working.
  1. Grill / BBQ - Brush the grills / plate with extra virgin olive then follow the instructions above.
  2. Gluten free - Double check to make sure the miso you're using is certified as gluten free.
  3. Storage - 2 – 3 days, but is best eaten fresh. Can be reheated in the microwave.
  4. Nutrition - Calculated per serve, assuming 2 serves with 3/4 of marinade and without sides.

Nutrition

Calories: 214kcal | Carbohydrates: 6g | Protein: 31g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 88mg | Sodium: 490mg | Potassium: 548mg | Fiber: 1g | Sugar: 2g | Vitamin A: 8IU | Vitamin C: 0.01mg | Calcium: 13mg | Iron: 1mg