A lean and flavorful pork dish prepared without processed sauces or oils. Using simple ingredients and mindful preparation, it delivers high-quality protein with balanced fats—ideal for lunch or dinner.
Preparation Time
- Prep time: 10 minutes
- Cook time: 12–15 minutes
- Total time: 25 minutes
- Servings: 2 portions
Ingredients
- 300 g (10.5 oz) pork tenderloin, cut into medallions (2–3 cm thick)
- 1 tablespoon extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon fresh rosemary or thyme, finely chopped
- 1/2 teaspoon smoked paprika (optional)
- Juice of 1/2 lemon
- Sea salt and black pepper to taste
Instructions
- In a bowl, rub pork medallions with garlic, herbs, lemon juice, olive oil, paprika, salt, and pepper. Let rest 10 minutes.
- Preheat a grill pan or skillet over medium heat.
- Cook the medallions for 5–7 minutes per side until browned and fully cooked (internal temp ~145°F / 63°C).
- Let rest for 3 minutes before serving to retain juices.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 260 kcal |
| Protein | 30 g |
| Fat | 14 g |
| Carbohydrates | 1 g |
| Fiber | 0 g |
| Cholesterol | 85 mg |
| Sodium | ~280 mg |
Based on pork tenderloin and olive oil used.
Health Benefits
Lean protein for muscle and metabolism
Pork tenderloin is a lean cut, rich in complete protein that supports tissue repair and sustained energy.
Reference: McNeill SH. (2014). Pork and human health. Meat Science.
Source of key micronutrients
Pork contains vitamin B1 (thiamin), zinc, and selenium, which are essential for nerve function, immune support, and thyroid regulation.
Study: Bertram HC et al. (2011). Nutrients in lean pork: bioavailability and function.
Heart-conscious when trimmed
When trimmed of visible fat and cooked with minimal oil, pork tenderloin has a similar fat profile to chicken breast.
Source: USDA FoodData Central – Pork Tenderloin, lean, cooked.
Cooking Tips
- Use a meat thermometer: Avoid overcooking—remove at 63°C (145°F) for optimal tenderness.
- Flavor enhancer: A splash of balsamic vinegar or Dijon mustard in the marinade adds depth without calories.
- Pair wisely: Serve with roasted vegetables, steamed greens, or a quinoa salad for a balanced plate.
- Leftovers: Sliced cold pork works well in grain bowls or lettuce wraps the next day.
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