Quick-Fried Pork Liver

Name: Quick-Fried Pork Liver
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Medium

LEVEL

#blood_building

#protein

#iron

#folate

The 'quick-fried liver' people kept asking about in the dinner comments — high-heat, tender and not gamey; the strongest iron dish, but limit to once a week.

MumEat recipe

✨

Nutritional Highlights

🩸

87%

DAILY RDI

Iron

23.4mg

🌿

72%

DAILY RDI

Folate

432.9µg

⚡

54%

DAILY RDI

Zinc

6mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Quick-fried liver is a folk-recognised blood-builder, recommended by moms and mothers-in-law.

🔬 Modern Science

Liver is very high in well-absorbed heme iron and folate, but its high vitamin A risks birth defects if overdosed — limit to 85g/week in pregnancy.

✅Strong evidence

🍳

Instructions

3 steps

Slice liver thin, soak 15 min in cold water with a little vinegar.

💡泡水去腥是关键。

Marinate with wine and ginger 5 min, coat lightly in starch.

Stir-fry over high heat until fully cooked, add pepper and garlic, 2-3 min.

💡⚠️必须全熟；维A高，每周不超过一次。

🌿

Full Nutrition Breakdown

☀️Vitamin D

7%(1.1µg)

🦴Calcium

2%(16.6mg)

🩸Iron

87%(23.4mg)

Folate

72%(432.9µg)

Vitamin C

50%(42.5mg)

Protein

29%(20.8g)

Zinc

54%(6mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] WHO. WHO recommendations on antenatal care (2016).

Iron recommended in pregnancy; liver is high-efficacy heme iron but limit for vitamin A.

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