Grilled Pork Tenderloin

Ingredients

• 45 ml (3 tablespoons)olive oil
• 45 ml (3 tablespoons)reduced-salt soy sauce
• 45 ml (3 tablespoons)fresh lemon juice
• 25 g (2 tablespoons)light brown sugar
• 15 ml (1 tablespoon)Dijon mustard
• 6 cloves, mincedgarlic
• 5 ml (1 teaspoon)dried oregano or Italian seasoning
• 2.5 ml (1/2 teaspoon)salt
• 2.5 ml (1/2 teaspoon)black pepper
• 2 tenderloins, 450–680 g each (1–1.5 lb each)pork tenderloin

Instructions

1. 1

   Mix the marinade

   Whisk the olive oil, soy sauce, lemon juice, brown sugar, Dijon mustard, garlic, oregano, salt and pepper in a small bowl until combined. Set aside 30 ml (2 tablespoons) in a separate small dish to brush on the pork during grilling.

2. 2

   Prepare the pork

   Trim any silver skin from the tenderloins. Put the pork in a large resealable plastic bag, pour in the remaining marinade and seal the bag.

3. 3

   Marinate the tenderloins

   Refrigerate the pork for at least 1 hour and up to 12 hours.

4. 4

   Grill the pork

   When ready to cook, heat the grill to medium. Put the tenderloins on the grill and discard the marinade from the bag. Close the grill and cook over medium heat for 15–25 minutes, turning every few minutes, until the centre reaches 63°C (145°F). Cooking time depends on the tenderloins' size and thickness. When the pork is nearly cooked through, brush it with the reserved 30 ml (2 tablespoons) of marinade.

5. 5

   Rest and slice

   Transfer the pork to a clean plate or cutting board and leave it to rest for 5–10 minutes before slicing and serving.

What is grilled pork tenderloin?

Pork tenderloin is a lean, boneless cut that cooks quickly on the grill. In this American-style version, a short list of pantry seasonings forms a sweet, tangy and savoury marinade.

The method works by marinating the meat ahead of time, then grilling it whole and slicing after a brief rest. That keeps preparation straightforward and gives the tenderloin a chance to retain its juices.

Nutrition and macros by portion

The nutrition label shows one serving as written: 204 calories, 24g protein, 5g carbs, 9g fat.

The pork provides most of the protein, while the olive oil contributes much of the fat; the brown sugar and small amounts in the other marinade ingredients provide the carbohydrates. Pair a serving with vegetables and, if you like, a modest portion of potatoes or rice for a more balanced plate.

What the marinade contributes

Soy sauce: reduced-salt soy brings savoury depth, while lemon juice and Dijon add brightness and tang. Brown sugar rounds out the sharper flavours and helps the surface colour on the grill.

Garlic and herbs: minced garlic gives the marinade a pronounced savoury note, and oregano or Italian seasoning adds a familiar herbal flavour. Whisk everything thoroughly so the oil and seasonings are evenly distributed.

Trim and marinate

Silver skin: remove the thin, pearly membrane from the tenderloins, as it can remain tough after cooking. Take care not to trim away too much meat.

Marinating time: allow at least 1 hour in the fridge for the flavours to settle in, or leave it for up to 12 hours. Keep the pork chilled while it marinates.

Managing the grill

Medium heat: cooking the tenderloins with the grill closed helps them cook through while still developing colour. Turn them every few minutes so they brown on different sides.

Reserved marinade: set aside the 30 ml portion before it touches the raw pork. Brush it on only when the pork is nearly cooked, and discard the marinade left in the bag.

Check for doneness

Temperature: tenderloins vary in thickness, so the stated 15–25 minutes is a guide rather than a guarantee. Check the centre of the thickest part with a food thermometer and take the pork off the grill when it reaches 63°C (145°F).

Resting: leave the cooked pork on a clean plate or board for 5–10 minutes before cutting. Slice across the grain for tender, easy-to-eat pieces.

Serving ideas

Fresh sides: serve the sliced pork with a green salad, grilled vegetables or a crisp slaw to complement the rich marinade. A squeeze of lemon can brighten the plate.

Heartier sides: roasted potatoes, rice or crusty bread make a filling accompaniment and work well with the savoury juices.

Recipe notes & tips

• Use a thermometer to check the thickest part rather than relying only on the cooking time.
• Keep the reserved marinade separate from the start so it is safe to brush on during cooking.
• Turn the tenderloins every few minutes for more even browning.
• Use a clean plate for the cooked pork, not the one that held it raw.
• Let the pork rest before slicing to help keep the slices juicy.

Variations

• Add smoked paprika: whisk a little into the marinade for a smoky edge.
• Use fresh herbs: swap the dried oregano for chopped fresh oregano or thyme.
• Make it spicier: add chilli flakes to the marinade.
• Try lime: use fresh lime juice in place of the lemon for a different citrus note.
• Serve as sandwiches: slice the rested pork and tuck it into rolls with crunchy slaw.

Common mistakes to avoid

• Skipping the trim: silver skin can stay chewy, so remove the thin membrane before marinating.
• Marinating at room temperature: keep the pork in the refrigerator throughout the marinating time.
• Using all the marinade for brushing: reserve 30 ml before it touches the raw pork.
• Guessing the doneness: tenderloins differ in thickness, so check the centre with a thermometer.
• Slicing straight away: rest the pork for 5–10 minutes before cutting.

How to store

Refrigerate leftover pork in a covered container within 2 hours and use within 3–4 days. Reheat gently until hot, or serve the slices cold in salads or sandwiches.

Frequently asked questions