Garlic Rosemary Pork Tenderloin

Recipe: Garlic Rosemary Pork Tenderloin

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
Total time: 30 minutes

Ingredients

Pork: 2 pork tenderloins (about 1 lb each)
Fat: 2 tbsp olive oil and 2 tbsp unsalted butter
Aromatics: 6 cloves garlic (minced or smashed) and 3 sprigs fresh rosemary
Seasoning: 1 tsp kosher salt, ½ tsp black pepper, and ½ tsp onion powder
Optional: 1 tbsp Dijon mustard (for a flavor base)

Instructions

Prep: Preheat your oven to 200°C (400°F). Pat the pork tenderloins completely dry with paper towels. Season generously on all sides with salt, pepper, and onion powder.
Sear: Heat olive oil in a large oven-safe skillet over medium-high heat. Sear the pork for 2–3 minutes per side until a golden-brown crust forms.
Baste: Reduce heat to medium. Add the butter, garlic, and rosemary sprigs to the pan. Once the butter melts, spoon it over the pork for 1 minute.
Roast: Transfer the skillet directly into the oven. Roast for 12–15 minutes.
Rest: Remove when the internal temperature reaches 63°C (145°F). Transfer to a cutting board and tent loosely with foil. Rest for 10 minutes before slicing.

Notes & Tips

Don’t Overcook: Pork tenderloin is very lean. Even 5 extra minutes can turn it from juicy to dry. Use a meat thermometer!
The “Fond”: Don’t wash the pan immediately. Those brown bits at the bottom are flavor gold. Add a splash of chicken broth or white wine to the hot pan after removing the meat to make a quick pan sauce.
Room Temp: Take the pork out of the fridge 20 minutes before cooking to ensure it cooks evenly.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	285 kcal
Protein	36g
Fat	14g
Carbs	2g
Sodium	450mg

Health Benefits

High-Quality Protein: Pork tenderloin is as lean as skinless chicken breast, making it excellent for muscle repair.
B-Vitamins: Rich in B6 and B12, which support energy metabolism and brain health.
Antioxidants: Fresh rosemary contains carnosic acid, which has anti-inflammatory properties.

Q&A

Q: Can I use dried rosemary instead of fresh?

A: Yes, but use it sparingly. Dried herbs are more potent; use about 1 tsp and rub it into the meat with the salt and pepper. You won’t get the same “buttery baste” effect, but the flavor will still be there.

Q: My pork is slightly pink in the middle. Is it safe?

A: Absolutely. Modern food safety guidelines state that pork is safe and at its most flavorful when cooked to medium-rare (63°C / 145°F), which results in a blush-pink center.

Q: What should I serve this with?