Parmesan Pork Tenderloin with Dijon

Ingredients

• 1 largepork tenderloin
• 80 ml (⅓ cup)Dijon mustard
• 45 ml (3 tbsp)olive oil
• 15 ml (1 tbsp)garlic, minced
• 5 ml (1 tsp)dried thyme
• 5 ml (1 tsp)dehydrated minced onion
• 2.5 ml (½ tsp)basil
• 2.5 ml (½ tsp)oregano
• 1.25 ml (¼ tsp)Kosher salt
• 1.25 ml (¼ tsp)black pepper
• 360 ml (1½ cups)Parmesan cheese, grated
• 480 ml (2 cups)carrots, spiralised
• 480 ml (2 cups)courgette, spiralised
• 5 ml (1 tsp)dried thyme
• 10 ml (2 tsp)garlic powder
• 5 ml (1 tsp)oregano
• 5 ml (1 tsp)basil
• 5 ml (1 tsp)onion powder
• 1.25 ml (¼ tsp)salt
• 1.25 ml (¼ tsp)black pepper
• 1 pinchchilli powder
• 30 ml (2 tbsp)salted butter
• 30 ml (2 tbsp)olive oil
• 15 ml (1 tbsp)garlic, minced

Instructions

1. 1

   Mix the marinade

   In a small bowl, stir together the Dijon mustard, olive oil, minced garlic, thyme, minced onion, oregano, salt, black pepper and basil. Put the pork tenderloin in a sealable bag, pour in the marinade and coat the pork.

2. 2

   Marinate overnight

   Refrigerate the pork in its marinade overnight.

3. 3

   Preheat the oven

   Heat the oven to 200°C (400°F).

4. 4

   Coat with Parmesan

   Spread the grated Parmesan in a shallow dish or pie tin. Turn the pork in the cheese so it is coated on all sides.

5. 5

   Set up the rack

   Place a flat roasting rack in a shallow dish or on a baking tray, then set the tenderloin on the rack. Alternatively, use a roasting pan fitted with a flat rack.

6. 6

   Bake the pork

   Bake for about 30 minutes, or until the pork reaches the recommended internal temperature.

7. 7

   Brown the coating

   If desired, move the oven rack to the top position and grill on high until the Parmesan coating is crisp.

8. 8

   Heat the fats

   For the vegetable spirals, heat the butter and olive oil in a large frying pan over medium-high heat.

9. 9

   Cook the garlic

   Add the minced garlic and sauté for about 5 minutes, until fragrant.

10. 10

    Add the spirals

    Put the carrot and courgette spirals in the pan and cover it.

11. 11

    Steam the vegetables

    Cook over medium-high heat, stirring occasionally, for 10 minutes or until the spirals have separated and softened.

12. 12

    Mix the seasoning

    In a small bowl, combine the thyme, garlic powder, oregano, basil, onion powder, salt, pepper and chilli powder.

13. 13

    Season and finish

    Add the seasoning to the vegetables and continue to sauté until all the liquid has been absorbed.

14. 14

    Plate and serve

    Serve the vegetable spirals with the pork tenderloin.

What is Parmesan pork tenderloin?

Pork tenderloin is a lean, tender cut that cooks relatively quickly; this American-style version pairs it with Dijon mustard, herbs and a Parmesan crust. The recipe’s overnight marinade adds time for the mustard and seasonings to coat the pork.

The carrot and courgette spirals make a colourful accompaniment, cooked with garlic, butter, oil and dried herbs. Together, the two parts turn a simple roast into a complete dinner.

Nutrition and macros by portion

The nutrition label shows one serving as written: 190 calories, 4g protein, 3g carbs, 18g fat.

The pork and Parmesan contribute most of the protein and fat, while the carrot spirals provide much of the carbohydrate. Pair a serving with extra non-starchy vegetables or a green salad for a more balanced plate.

The mustard marinade

Marinade: Stir the Dijon, oil, garlic, herbs, onion, salt and pepper until combined, then coat the tenderloin in a sealable bag. Refrigerate it overnight as directed; the stated 45-minute total time does not include this marinating period.

Before adding the Parmesan, let excess marinade drip away so the cheese can adhere to the surface rather than becoming heavily damp.

Building the Parmesan coating

Cheese layer: Spread the grated Parmesan in a shallow dish to make coating the pork on all sides easier. Press it gently against the marinated surface so it stays in place as you transfer the tenderloin.

Rack: Set the pork on a flat roasting rack over a shallow dish or tray. The rack lets heat circulate around the meat while it bakes.

How to judge doneness

Oven time: Bake at 200°C for about 30 minutes, then check the pork’s internal temperature rather than relying on time alone. The recipe does not give a specific temperature, so use the recommended safe temperature for pork.

Crisp finish: The optional high grill can colour the Parmesan quickly. Watch it closely while it browns so the cheese does not scorch.

Cooking the vegetable spirals

Garlic base: Sauté the minced garlic in butter and olive oil until fragrant, then add the spirals and cover the pan. Stir now and then as they steam until separated and softened.

Seasoning: Mix the dried herbs and spices separately before adding them, which helps distribute them through the vegetables. Keep cooking until the liquid in the pan has been absorbed.

Timing and serving

Plan ahead: The pork needs an overnight marinade, even though the listed total cooking time is 45 minutes. The vegetable spirals take about 10 minutes to steam, so prepare them while the pork cooks if your timing allows.

To serve: Slice the pork and plate it with the warm carrot and courgette spirals. A simple green salad can add a fresh contrast.

Recipe notes & tips

• Use a sealable bag so the marinade can coat the tenderloin evenly.
• Grate the Parmesan finely enough to cling to the pork’s surface.
• Arrange the tenderloin on a flat rack rather than directly in the roasting dish.
• Check the pork’s internal temperature instead of treating 30 minutes as a guarantee.
• Keep an eye on the pork if you use the optional grill setting.
• Stir the vegetable spirals occasionally so they soften evenly.

Variations

• More herbs: Add a little extra dried thyme or basil to the marinade.
• Sharper mustard: Choose a stronger Dijon for a more pronounced mustard flavour.
• Different spirals: Use extra courgette or carrot in place of some of the other vegetable.
• Extra heat: Increase the pinch of chilli powder in the vegetable seasoning.
• Fresh herbs: Finish the cooked vegetables with chopped fresh herbs if you have them.

Common mistakes to avoid

• Skipping the overnight rest: The recipe relies on an overnight marinade, so allow for it when planning.
• Loose Parmesan coating: Press the cheese gently onto all sides of the pork before transferring it to the rack.
• Cooking by time alone: The 30-minute estimate can vary; check the pork’s internal temperature.
• Leaving the grill unattended: The cheese can brown quickly, so watch the coating closely.
• Overcooking the spirals: Stop once they have softened and separated, then cook only until the liquid is absorbed.
• Adding seasoning in a clump: Mix the herbs and spices together first for more even distribution.

How to store

Refrigerate leftover pork and vegetable spirals in separate airtight containers for up to 3–4 days. Reheat gently until hot throughout; the Parmesan coating may soften after storage.

Frequently asked questions