Pork Tikka Tenderloin


  • 300g 0% Greek yoghurt
  • 30g Tikka Masala paste
  • 50og pork tenderloin, trimmed and cut into 2 pieces
  • 2 tbsp roughly chopped mint leaves
  • ½ cucumber, grated and squeezed dry
  • 1 garlic clove, finely grated
  • ½ tsp sea salt
  • 2 tsp vegetable oil
  • 1 bunch spring onions, roughly chopped
  • 320g frozen peas
  • 2 x 250g Tilda Wholegrain Pilau packs
  • 2 tbsp roughly chopped coriander
  • 2 tbsp roughly chopped chives
  • 2 tbsp roughly chopped flat leaf parsley
  • 1 lime, juiced
  • freshly ground black pepper


Calories columnFat columnSaturates columnSugars columnSalt column
439g per serving
22% %GDA
12.50g per serving
18% %GDA
3.00g per serving
15% %GDA
8.00g per serving
9% %GDA
1.50g per serving
25% %GDA


  1. Preheat the oven to 200C/fan 180C/gas 6.

  2. Tip 100g of the yoghurt into a bowl, add the tikka paste and mix really well until smooth. Add the pork and stir until coated in the yoghurt. Ideally cover and leave to marinate in the fridge for at least 2 hours, or even overnight. You needn’t marinade at all but it gives a much nicer flavour if you can.

  3. Remove from the fridge 15 minutes before you want to cook the pork.

  4. While the pork comes to room temperature, make the raita. Tip the remaining yoghurt into a bowl, add the mint leaves, grated cucumber, garlic and salt and black pepper and mix really well then set aside.

  5. Heat a large ovenproof frying pan until hot, add 1 teaspoon of the oil and the pork. Fry for 1-2 minutes on each side until just golden brown then place the whole pan into the oven to roast for 12-15 minutes while you make the rice.

  6. Heat a wok or large frying pan until hot, add the last of the oil and the spring onions, and stir fry for 2 minutes until just wilted.

  7. Add the peas and a splash of water and stir through until defrosted and just about hot through. Add the Tilda Wholegrain Pilau rice and break up any clumps of rice then stir fry for 1-2 minutes until hot through.

  8. Add the coriander, chives and parsley and stir through until evenly mixed.

  9. Leave the pork to rest for a couple of minutes before slicing thickly and serving with the rice and raita.