A tender, oven-roasted pork loin infused with rosemary, thyme, garlic, and olive oil. This protein-rich, aromatic dish supports lean muscle maintenance, iron absorption, and immune function.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 40–45 minutes
- Total time: 50–55 minutes
- Servings: 4
Ingredients
- 600 g (about 1.3 lb) pork loin
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme or oregano, chopped
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- Juice of 1/2 lemon
- Optional: 1/2 teaspoon mustard for flavor depth
Instructions
- Preheat oven to 375°F (190°C).
- Pat pork loin dry. In a small bowl, mix olive oil, garlic, herbs, salt, pepper, lemon juice, and mustard (if using).
- Rub the herb mixture over the pork loin evenly.
- Place in a baking dish or roasting pan. Cover loosely with foil.
- Bake for 35 minutes, then uncover and bake an additional 10 minutes, or until internal temperature reaches 145°F (63°C).
- Let rest for 5–10 minutes before slicing.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~230 kcal |
| Protein | ~28 g |
| Fat | ~12 g (mostly unsaturated) |
| Carbohydrates | ~1 g |
| Iron | ~10% DV |
| Zinc | ~25% DV |
| Vitamin B1 (Thiamine) | ~70% DV |
| Selenium | ~45% DV |
| Vitamin B6 | ~30% DV |
Health Benefits
1. Promotes lean muscle development
Pork loin is a lean cut, high in complete protein and B vitamins, especially thiamine, crucial for muscle metabolism and energy production.
Reference: Murphy SP et al. (2011). Nutritional contributions of pork. Advances in Nutrition.
2. Boosts immunity and cellular defense
Herbs like rosemary and thyme contain carnosic acid and flavonoids, compounds known for anti-inflammatory and antimicrobial properties.
Source: Miguel MG. (2010). Antioxidant activity of medicinal plant herbs. Food and Chemical Toxicology.
3. Supports iron and zinc absorption
Pork provides heme iron and bioavailable zinc, which support oxygen transport, wound healing, and immune regulation.
Study: Gibson RS. (2007). Zinc and human health. The American Journal of Clinical Nutrition.
Tips for Best Results
- Let the meat rest after baking to retain juices.
- Use a thermometer to avoid overcooking and drying out the loin.
- Pair with roasted vegetables or quinoa for a balanced plate.
- Fresh herbs offer stronger aroma and antioxidant value—use generously.
- Marinate in advance (2–8 hours) for deeper flavor.
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