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Ingredients
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Main Pork
Marinade & Finishing
Optional Low-Calorie Sauce (keeps dish 30–72 cal per serving when used sparingly)
Method
Main Pork
- 1
Trim and butterfly (if thick)
Trim any silver skin or excess fat from the pork tenderloin. If the tenderloin is unevenly thick, butterfly it by slicing it horizontally almost through and opening it like a book, then fold it over so thickness is even; alternatively pound lightly between plastic wrap to even thickness.
- 2
Season
Combine kosher salt, black pepper, garlic powder, and smoked paprika in a small bowl. Rub the pork all over with 1 tablespoon olive oil, then evenly season with the dry spice mix, pressing it into the meat.
- 3
Marinate briefly
In a small bowl whisk together remaining 1 tablespoon olive oil, lemon juice, gluten-free soy sauce (tamari), minced garlic, thyme, and chili flakes. Place the seasoned pork in a shallow dish or resealable bag and pour the marinade over it. Let sit at room temperature for 15–30 minutes (or refrigerate up to 2 hours). If refrigerated, bring to room temperature for 20 minutes before cooking.
- 4
Sear and roast
Preheat oven to 400°F (205°C). Heat a large ovenproof skillet (cast iron preferred) over medium-high heat until hot. Add a light swipe of oil to the pan. Sear the pork on all sides until nicely browned, about 2 minutes per side. Transfer the skillet to the preheated oven and roast until internal temperature reaches 145°F (63°C) when measured at the thickest part, about 10–14 minutes depending on thickness.
- 5
Rest and slice
Remove the pork from the oven and transfer to a cutting board. Tent loosely with foil and rest for 5–10 minutes to allow juices to redistribute. Slice into 1/2-inch medallions against the grain.
Optional Low-Calorie Sauce & Finish
- 6
Make pan sauce (optional)
If you want a light sauce, place the skillet used for roasting over medium heat. Add the cup of low-sodium broth, scraping up any browned bits with a wooden spoon. Whisk the arrowroot starch into the Dijon mustard, then whisk that mixture into the simmering broth. Cook gently until slightly reduced and thickened, about 2–3 minutes. Taste and adjust seasoning with a pinch of salt and pepper if needed.
- 7
Plate and garnish
Arrange sliced pork on a warmed plate. Spoon a small amount of the pan sauce over the medallions if using (1–2 tbsp per serving keeps calories low). Sprinkle chopped fresh parsley over the pork for color and freshness.
