Pan Seared Oven Roasted Pork Tenderloin Recipe

We’re filled with pleasure to call this roasted pork tenderloin recipe “the other fine steak”. It’s so fulfilling and satisfying!

As you know, bacon and sausages are usually piled up with calories, cholesterol, and saturated fat. it’s better to choose leaner meats or consume them with limit amounts and not too often.

Coated with tangy garlic seasoning, this homemade roasted pork tenderloin is sure to beat all of those bad fats. Moreover, it’s easy to bring out leftovers the next day and throw slices on your morning or lunch sandwiches.

Is Pan Seared Oven Roasted Pork Tenderloin Healthy?

Pork tenderloin is so lean, it can even rival skinless chicken breast. Thus, to answer briefly— yes, pork tenderloin is healthy.

The overall nutrient package of pork benefits your health by maintaining your muscle mass and keeping you full longer.

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Pork of all cuts is believed to be a complete protein source. It provides you all the nine essential amino acids, in which, beta-alanine is proved to improve muscle function.

A study shows an increased protein intake supports the maintenance of lean body mass in young athletes. Generally, high protein intake also shows effects on strength and lean tissue accruement.

For those who are trying to lose weight, it is recommended you absorb a gram of protein per kilogram of body weight daily. Something to think about when planning daily meals.

The 2.14 milligrams of zinc out of the mentioned serving are worth noticing too. Consuming zinc is the best way to boost protein synthesis and reduces risks of celiac diseases and other gastrointestinal conditions.

Nutrition

A 4-oz fat-trimmed cut of pork tenderloin delivers 2.45 grams of fat, 123 calories, and 0 grams of carbohydrate. In which, there are only 0.789 grams of saturated fat.

In fact, all of the above are pale in comparison with those of other pork cuts like breast, leg, thigh, rib, or sirloin.

Research suggests that the lower your intake of saturated fat, the lower your risk of developing cardiovascular diseases. Therefore, a lean cut of pork tenderloin is the finest choice when it comes to healthy cooking.

Excess fat in raw pork tenderloin usually appears as a silver skin, and can totally be trimmed off.

1. Calories

Calories from a single cut of pork tenderloin come mostly from protein. A 4-oz fat-trimmed cut of pork tenderloin delivers 123 calories.

2. Protein

A 4-oz fat-trimmed cut of pork tenderloin delivers 20.95 grams of protein. This means 37.5% daily recommended protein intake of an average sedentary man.

3. Carbs

There is no carbohydrate found in pork tenderloin. This makes this type of pork cut the perfect choice for low-carb and Keto dieters.

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Pork Loin vs Tenderloin

Pork meat provides a great deal of vitamins B6 & B12, selenium, potassium, zinc, and more. It’s also easy to purchase pork at affordable prices.

Nevertheless, it’s important to take into account that not all pork cuts are the same. Nutrition-wise, at the very least.

Pork tenderloin, the leanest cut of pork, proves this hypothesis.

Running along the backbone, pork tenderloin is a major muscle part that’s known for a tender texture and light flavor. It’s a boneless, thin, and long cut of meat with very little fat.

Pork tenderloin is priced at $10-20 for a 4-piece package. You’ll easily find some at your nearby Costco or suchlike.

Pork loin, in the other hand, is wide and thick and comes from the back of the animal. Along the top of a pork loin, you can actually see visible trims of fat.

Owing to the above differences, of course, pork loin and tenderloin shouldn’t be used interchangeably in cooking.

As pork tenderloin is thinner, it cooks faster and is most suitable for quick grill over high heat. In contrast, pork loin is the ideal choice for slow-roasting.

Little did you know, there is another dish we’ve made using pork loin, that is baked pork chop. Check it out to see how different these two types of cuts can be.

Marinade

Pork tenderloin is lean, mild-tasting, and easily prone to drying out. Therefore, rubbing it with marinade is a quick way to keep it moist.

In this pan seared oven roasted pork tenderloin recipe, we first pan-sear the meat quickly, and then bake it in the oven. We prepared the rubbing mix and the sauce mixture for both steps.

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First, we rub the raw cut of pork tenderloin with a spice mixture. This rubbing mix is made of ground black pepper, onion powder, salt, garlic powder, dried thyme, and fresh rosemary.

After pan-searing, brush the meat with a sauce mixture of garlic, paprika, Dijon mustard, honey, soy sauce, and olive oil. Roasted with this sauce mixture, the pork tenderloin became juicier and more tender.

Tips for Perfection

The pan seared oven roasted pork tenderloin should sit for a couple of minutes before serving. This is because after being removed from the oven, the meat will continue to cook itself for 5-10 minutes.

This resting period is to ensure that all harmful germs in the meat are killed and it’s safe to consume.

What to Serve with

In actuality, whenever we try this roasted pork tenderloin recipe, the food always disappears in a blink of an eye. When dishing them out for your family and friends, be sure to know what to pair it best with.

1. Rice

We believe for such protein-rich dish like this, it would be fantastic to pair with a carb-rich side. What can be more fascinating than a nice bed of rice to make a balance out of the contrastive flavors?

2. Mustard Potato Salad

This Mediterranean-style mustard potato salad with mixed veggies is our first choice for a side dish.

Carrots and potatoes are drizzled with creamy and tangy mustard vinaigrette and served on a large bed of watercress. Crunchy, nutty, and pungent— every bite of this salad is filled with down-to-earth flavors.

Finally, the rich flavor of mayonnaise will balance everything out, leaving room for extra spices and herbs of your favorite.

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3. Sugar-Free Pineapple Juice

To finish off your meal in a cold fresh way, we put it together with a thirst-quenching sugar-free pineapple juice. The recipes are shared within the below table.

Have fun cooking!

Pan Seared Oven Roasted Pork Tenderloin Recipe

5 from 1 vote

Deliciously bursting with flavor, this pan seared oven roasted pork tenderloin recipe is undoubtedly a family-pleaser. Easy and relaxing, it's either great on its own or with stir frys, salads and different kinds of wraps.

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• cook TIME 35 mins
• prep TIME 10 mins
• total TIME 45 mins

• COURSE Main Course
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 420 kcal

INGREDIENTS

1x2x3x

• 24 oz pork tenderloin
• 2 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme
• 1 tsp fresh rosemary
• 1/4 tsp salt
• 1 tsp ground black pepper
• 3 tbsp olive oil
• 2 tsp garlic (minced)
• 3 tbsp honey
• 3/2 tbsp reduced sodium soy sauce
• 1/2 tsp traditional Dijon mustard
• 4 oz carrot
• 6 oz red bell pepper
• 6 oz brussel sprouts
• 6 oz broccoli

INSTRUCTIONS

Image instructions

Marinate the meat

1

Make the rubbing mix: In a small bowl, combine 1 tsp ground black pepper, 1 tsp onion powder, 1/4 tsp salt, 1 tsp garlic powder, 1 tsp dried thyme, and 1 tsp fresh rosemary.

2

Rub the tenderloin evenly with the rubbing mix. Press gently against the meat using your fingers. Let it sit and complete remaining steps while on the wait.

3

Preheat the oven to 350℉.

Make the sauce mixture

1

In another small bowl, whisk together 2 tsp minced garlic, 2 tsp paprika, 1/2 tsp Dijon mustard, 3 tbsp honey, 1 1/2 tbsp reduced-sodium soy sauce, and 1 1/2 tbsp olive oil.

Roast carrots and brussel sprouts

1

Brush 4 oz carrots, 6 oz red bell peppers, 6 oz broccoli, and 6 oz Brussel sprouts with half of the sauce mixture.

2

Save red bell peppers and broccoli for later, bake carrots and brussel sprouts for 10 minutes at 350℉.

Sear the meat

1

In the meantime, sear the marinated pork loin in a cast-iron skillet with 1 1/2 tbsp olive oil over medium-high heat for 6 minutes. Turn occasionally until it's golden brown on all sides.

Roast the meat

1

Transfer the pork tenderloin, red bell peppers, and broccoli to the baking dish together with carrots and brussel sprouts. Brush the remaining of the sauce mixture onto the pork loin. Bake everything together in the oven for 25 minutes.

2

Remove the pork tenderloin from the oven. Portion out and enjoy.

Remember to let the pork tenderloin sit for a couple of minutes before serving. This is necessary to ensure that all harmful germs in the meat are killed before consumption.

NUTRITION

Nutrition Facts

Pan Seared Oven Roasted Pork Tenderloin Recipe

Amount Per Serving (1 serving)

Calories 420Calories from Fat 153

% Daily Value*

Fat 17g

26%

Saturated Fat 4g

25%

Polyunsaturated Fat 1g

Monounsaturated Fat 7g

Cholesterol 111mg

37%

Sodium 547mg

24%

Potassium 1184mg

34%

Carbohydrate 28g

9%

Fiber 5g

21%

Sugar 18g

20%

Protein 39g

78%

Vitamin A 7219IU

144%

Vitamin C 130mg

158%

Calcium 70mg

7%

Iron 4mg

22%

* Percent Daily Values are based on a 2000 calorie diet.

Keywords: pork loin, pork loin recipes, pork loin roast