Low Sodium Portuguese Bifana
Experience a flavorful twist on a classic Portuguese sandwich with this Low Sodium Portuguese Bifana recipe. Tender, marinated pork slices are seared to golden perfection and coated in a richly reduced sauce featuring garlic, white wine, paprika, and zesty lemon juice—all while keeping sodium levels in check. Served on traditional Portuguese bread rolls, the Bifana offers an authentic taste of Portugal that's perfect for lunch or dinner, with subtle tangy notes and fresh parsley for garnish. Ready in under an hour, this healthier version balances vibrant flavors and simplicity, making it ideal for those seeking a heart-friendly yet satisfying meal. Perfectly paired with a crisp salad or steamed veggies, this dish is sure to become a new favorite.
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Recipe Information
Ingredients
- 500 grams Pork tenderloin
- 2 tablespoons Olive oil
- 150 milliliters White wine
- 3 Garlic cloves, minced
- 2 tablespoons Lemon juice
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 2 Bay leaves
- 2 tablespoons Unsalted butter
- 4 Portuguese bread rolls
- 2 tablespoons Chopped fresh parsley (optional, for garnish)
Instructions
Thinly slice the pork tenderloin into 1/4 inch slices. If necessary, use a meat mallet to lightly flatten the slices to ensure even cooking.
In a large bowl, combine the minced garlic, olive oil, white wine, lemon juice, paprika, ground black pepper, and bay leaves. Mix well to create the marinade.
Add the pork slices to the marinade, ensuring they are fully coated. Cover the bowl and let it marinate in the refrigerator for at least 1 hour or overnight for enhanced flavor.
Heat a large skillet over medium-high heat. Add the unsalted butter and let it melt until it begins to bubble.
Remove the pork from the marinade, allowing excess liquid to drip off. Reserve the marinade.
Add the pork slices to the skillet in batches, cooking each for about 2-3 minutes on each side until golden brown and cooked through. Remove the pork slices and set them aside.
Pour the reserved marinade into the skillet and bring it to a simmer. Allow it to cook for about 5 minutes, reducing slightly and thickening the sauce while ensuring any raw meat residue is cooked off.
Return the pork slices to the skillet, tossing them in the sauce to warm through and absorb the flavors.
Cut the Portuguese bread rolls in half and lightly toast them if desired.
Assemble the Bifana by placing several pork slices on each roll and drizzling some of the sauce on top. Garnish with fresh parsley if desired.
Serve immediately while hot, and enjoy the Low Sodium Portuguese Bifana with a side of simple salad or steamed vegetables.
Nutrition Facts
Calories |
1846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.4 g | 97% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 402 mg | 134% | |
| Sodium | 2711 mg | 118% | |
| Total Carbohydrate | 124.3 g | 45% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 6.4 g | ||
| Protein | 140.6 g | 281% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 163 mg | 13% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2738 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
