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Roasted Pork Tenderloin Recipe
Piercing the tenderloin all over with a fork and then searing it, produces a lovely crust and super flavorful, juicy, and tender meat. The quick prep makes this a perfect option for unexpected company or a hungry family.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 (4 oz portions)
Calories: 271 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 tsp sea salt or to taste
- 1/2 tsp black pepper freshly ground
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp ground coriander
- 2 Tbsp olive oil (extra light) or vegetable oil, or avocado oil**
- 1 1/2 lb pork tenderloin*
Instructions
- Preheat oven to 400°F with the rack positioned in the middle.
- Trim the tenderloin of fat and any silver skin and pat dry with a paper towel. Pierce pork tenderloin all over with a fork and rub with 1 Tbsp oil.
- Combine your seasonings and sprinkle the dry rub onto the tenderloin, then use your hands to rub the spices into the tenderloin until evenly coated.
- Heat 1 Tbsp oil over med-high heat in a large oven-safe pan (cast iron or a Dutch oven will work). Once the oil is hot, add pork and brown on all sides (6 minutes total).
- Place in the oven and bake uncovered at 400°F for 13-15 min, flipping the tenderloin over halfway through baking. Bake until the center of the pork registers at least 150℉ then transfer to a cutting board and let meat rest for 5-10 min. Slice into medallions and serve.
Cup of Yum
Notes
- *Pork tenderloin and pork loin are both lean cuts of meat, but they differ significantly in shape and size and should not be used interchangeably in recipes. Pork tenderloin is smaller and thinner, typically weighing between 1 to 1 1/2 pounds. In contrast, pork loin is larger, usually weighing between 2 to 5 pounds. For this recipe, you want to use pork tenderloin.
- **Oil used should have a high smoke point. The smoke point of extra light olive oil is typically around 465°F while avocado oil is typically around 500°F.
- **Oil used should have a high smoke point. The smoke point of extra light olive oil is typically around 465°F while avocado oil is typically around 500°F.
- ***Pork tenderloin is very juicy and does not need a sauce, but it is also really good served with A1 or BBQ sauce.
Nutrition Information
Serving
1serving
Calories
271kcal
(14%)
Carbs
1g
Protein
35g
(70%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Trans Fat
0.1g
Cholesterol
111mg
(37%)
Sodium
671mg
(28%)
Potassium
688mg
(20%)
Fiber
0.3g
(1%)
Sugar
0.04g
(0%)
Vitamin A
15IU
(0%)
Vitamin C
0.2mg
(0%)
Calcium
21mg
(2%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4(4 oz portions)
Amount Per Serving
Calories 271
% Daily Value*
| Serving | 1serving | |
| Calories | 271kcal | 14% |
| Carbs | 1g | |
| Protein | 35g | 70% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 111mg | 37% |
| Sodium | 671mg | 28% |
| Potassium | 688mg | 15% |
| Fiber | 0.3g | 1% |
| Sugar | 0.04g | 0% |
| Vitamin A | 15IU | 0% |
| Vitamin C | 0.2mg | 0% |
| Calcium | 21mg | 2% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.