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Cast Iron Pork Tenderloin

This juicy cast-iron pork tenderloin is seared in the skillet and finished in the oven. This is a quick, economical, and incredibly delicious recipe.

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 3 people
Calories: 296 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pork tenderloin about 500 g/ 1 lb
  • 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
  • 1 tablespoon vegetable oil
  • 1 rosemary sprig optional

Instructions

    Cup of Yum
  1. Preheat the oven to 400°F/ 200°C.
  2. 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
  3. 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
  4. 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
  5. 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.
  6. Rest: Remove the meat from the skillet, cover loosely with aluminum foil and let rest for 5 minutes before slicing and serving.

Notes

  • According to USDA (link opens in a new tab), pork is considered safe to eat when it has an internal temperature of 145°F/ 63°C. At this point, it will be medium-rare and quite pink. Don’t overcook the pork out of fear it might not be safely cooked.

Nutrition Information

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 Cholesterol 122mg (41%) Sodium 802mg (33%) Fiber 1g (4%)

Nutrition Facts

Serving: 3people

Amount Per Serving

Calories 296

% 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.