Healthy Garlic-Herb Pork Tenderloin
45 min
|
intermediate
|
high-protein,
lactose-free,
low-fat,
paleo-friendly
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 25 min | 45 min |
Introduction
This healthy garlic-herb pork tenderloin is juicy, flavorful, and perfect when you want a lighter, protein-packed dinner.
Fresh rosemary, thyme, and parsley pair with garlic, lemon, and a touch of smoked paprika for big, savory flavor.
It’s an easy, oven-baked main dish that works for weeknight meals, casual entertaining, or a cozy Sunday supper.
Ingredients (6 servings)
Ingredients
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How to Make Healthy Garlic-Herb Pork Tenderloin
-
Trim and dry the pork
Pat the pork tenderloin dry with paper towels to remove surface moisture.
Trim away any silver skin using a small sharp knife so the meat stays tender.
-
Mix the garlic-herb marinade
In a medium bowl, combine olive oil, minced garlic, parsley, rosemary, thyme, and smoked paprika.
Add lemon juice, lemon zest, apple cider, Dijon mustard, vegetable bouillon powder, salt, and black pepper.
Whisk until the mixture looks slightly thickened and very fragrant.
-
Marinate the pork
Place the pork in a large zip-top bag or shallow dish.
Pour the marinade over the pork and turn to coat every side evenly.
Refrigerate at least 30 minutes, or up to 8 hours for deeper flavor.
-
Preheat the oven and pan
About 20 minutes before cooking, remove the pork from the fridge to take off the chill.
Preheat the oven to 400°F and place a large oven-safe skillet inside to heat.
-
Sear the tenderloin
Carefully remove the hot skillet and set it over medium-high heat on the stove.
Add one tablespoon olive oil, then lift the pork from the marinade, letting excess drip off.
Sear the pork on all sides until nicely browned, about 2 to 3 minutes per side.
-
Roast until just cooked
Transfer the skillet with the pork to the oven, making sure the pieces are not crowded.
Roast 15 to 20 minutes, turning once, until the thickest part reaches 145°F on a meat thermometer.
If your tenderloin is very thick, add a few extra minutes and check again.
-
Rest, slice, and serve
Transfer the pork to a cutting board and tent loosely with foil.
Let it rest 8 to 10 minutes so the juices settle back into the meat.
Slice into ½-inch medallions and spoon any pan juices over the top.
Serve warm with your favorite vegetables, grains, or a simple salad.
Substitutions
- Apple cider -> unsweetened apple juice
- Unsweetened apple juice keeps the same gentle sweetness and fruit notes while staying light and fresh. The marinade will be slightly less tangy, so the lemon shines a bit more.
- Fresh rosemary and thyme -> dried Italian seasoning
- Use one teaspoon dried Italian seasoning in place of the fresh rosemary and thyme. Dried herbs bring concentrated flavor and still give that cozy, savory garlic-herb vibe.
- Pork tenderloin -> turkey tenderloin
- Turkey tenderloin cooks in a similar time and keeps the dish very lean and protein packed. The flavor is a little milder, so the garlic, lemon, and herbs stand out even more.
Tips
- Trim silver skin fully
- That tough silver skin tightens during cooking and can make slices chewy, so remove every visible strip before marinating.
- Use a thermometer, not the clock
- Pork tenderloin goes from juicy to dry quickly, so rely on 145°F internal temperature instead of only timing.
- Let the pan get really hot
- Preheating the skillet in the oven gives you a fast, even sear without overcooking the delicate center.
- Turn the marinade into a quick sauce
- While the pork rests, simmer the leftover marinade in the skillet for several minutes until bubbling and slightly thickened. Boiling it briefly makes it safe and gives you extra sauce for drizzling.
- Slice across the grain
- Look for the grain of the meat and cut straight across it for the most tender, juicy bites.
Nutrition Facts *
| Energy | 199 | kcal |
|---|---|---|
| Protein | 26 | g |
| Total Fat | 8 | g |
| Carbohydrates | 7 | g |
| Dietary Fiber | 0 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I keep my pork tenderloin from turning out dry?
- Pull it from the oven as soon as it reaches 145°F in the thickest spot. Then rest it at least 8 minutes so the juices redistribute instead of running out on the board. Avoid overcooking while searing by keeping the heat medium-high and moving the pork as soon as it browns.
- Can I grill this instead of using the oven?
- Yes, sear the pork over direct medium-high heat, about 2 to 3 minutes per side. Move it to indirect heat, cover, and cook until it reaches 145°F, checking after about 12 minutes.
- What if I only have dried herbs on hand?
- Use one teaspoon dried rosemary and one teaspoon dried thyme in place of the fresh amounts. Rub them between your fingers before adding to release more flavor.
- Can I prep this the night before for meal prep?
- Yes, you can marinate the pork up to 12 hours, then cook it the next day. Cooked slices keep well in the fridge for three days and reheat gently in a covered skillet.
Serving Suggestions
This garlic-herb pork tenderloin pairs beautifully with roasted carrots, garlic mashed potatoes, or a crisp chopped salad.
Leftovers make amazing protein for grain bowls, lettuce wraps, or simple sandwiches with mustard and crunchy pickles.
More pairings:
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