Cast Iron Pork Tenderloin
User Reviews
4.7
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
3 people
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Calories
296 kcal
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Course
Main Course
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Cuisine
American
Cast Iron Pork Tenderloin
Description
This recipe for Cast Iron Pork Tenderloin emphasizes a well-rounded spice rub mixing various paprikas (sweet, hot, smoked) with garlic and onion powder, thyme, salt, and black pepper. The pork tenderloin is first trimmed of silver skin to avoid chewy bits, then cut in half. After seasoning, it is seared in a hot cast iron pan with vegetable oil and optionally a rosemary sprig, creating a crust that locks in moisture. The skillet is transferred to a preheated oven at 400°F to finish roasting. The result is pork cooked to a safe internal temperature with a juicy center and a flavorful crust. Careful temperature management ensures it remains tender, and USDA guidelines note 145°F as safe and yielding medium-rare doneness, where the meat may retain some pink color without being undercooked.
Ingredients
- 1 pork tenderloin about 500 g/ 1 lb
- 1 teaspoon salt fine sea salt
- ¼ teaspoon black pepper ground
- 1 teaspoon paprika sweet, powder
- ¼ teaspoon paprika hot variety
- ½ teaspoon smoked paprika powder
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon thyme dried
- 1 tablespoon vegetable oil
- 1 rosemary optional, sprig
Instructions
- Preheat the oven to 400°F/ 200°C.
- Remove silverskin: Cut the tenderloin into two equal pieces. Remove the fat and the silverskin using a small, sharp knife. Place the blade under the silverskin and cut a little piece of skin to hold on to. Holding this piece with one hand, run the knife under the skin, working at an angle. Remove the skin in a long strip without removing the meat underneath it.1 pork tenderloin
- Season: Mix all the spices and rub the pork with the mixture.1 teaspoon fine sea salt + ¼ teaspoon ground black pepper + 1 teaspoon sweet paprika powder + ¼ teaspoon hot paprika powder + ½ teaspoon smoked paprika powder + 1 teaspoon garlic powder + ½ teaspoon onion powder + 1 teaspoon dried thyme
- Sear: Heat a large cast iron skillet on high heat. Add the oil, the two tenderloin pieces, and the rosemary sprig. Sear on all sides for about 5 minutes, turning the meat regularly using tongs.1 tablespoon vegetable oil + 1 rosemary sprig
- Roast: Place the skillet into the hot oven and roast the meat for 10 minutes or until the required internal temperature of 145–150°F/ 63-66°C (Note). If the pieces of pork you are using are larger and thus thicker, you might need to increase the roasting time to achieve this temperature.
- Rest: Remove the meat from the skillet, cover loosely with aluminum foil and let rest for 5 minutes before slicing and serving.
Notes
- Pork tenderloin is safe to eat at an internal temperature of 145°F (63°C), which results in medium-rare with some pinkness.
- Removing silver skin improves the texture; carefully cut and peel it away without removing meat.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3people
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Serving | 1/3 of the dish | |
| Calories | 296kcal | 15% |
| Carbohydrates | 2g | 1% |
| Protein | 44g | 88% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 8g | 47% |
| Cholesterol | 122mg | 41% |
| Sodium | 802mg | 33% |
| Fiber | 1g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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