Grilled Pork Tenderloin

Ingredients

• 2 (454 g each; 1 lb each)pork tenderloins
• to tasteolive oil
• to tasteseasoning or rub
• to tastekosher salt and freshly ground black pepper

Instructions

1. 1

   Flatten the pork

   If you like, gently pound the tenderloins with a meat pounder to flatten them for more even cooking.

2. 2

   Marinate the meat

   Marinate the pork for 3 to 24 hours using a marinade of your choice.

3. 3

   Prepare the grill

   Lift the pork from the marinade and let it come to room temperature while you prepare the grill for two-zone cooking.

4. 4

   Season the tenderloins

   Coat the tenderloins generously on all sides with kosher salt, freshly ground black pepper and a drizzle of oil.

5. 5

   Grill until cooked

   Grill over direct medium-high heat for 3 to 4 minutes per side, just until lightly browned. Move the pork to the cooler side of the grill, cover and cook for another 10 to 15 minutes, until the centre reaches 63°C (145°F); check with a probe thermometer.

6. 6

   Rest and slice

   Transfer the cooked pork to a cutting board and leave it to rest for 5 minutes before slicing and serving with a sauce of your choice.

What is grilled pork tenderloin?

Pork tenderloin is a long, lean cut from along the backbone, and grilling is a popular American way to cook it. Its mild flavour takes well to marinades and spice rubs.

This version uses a brief sear over direct heat followed by gentler cooking on the cooler side of the grill. That approach gives the outside colour while helping the centre stay tender.

Nutrition and macros by portion

The nutrition label shows one serving as written: 190 calories, 32g protein, 0g carbs, 6g fat.

Pork supplies most of the protein, while the meat and any olive oil contribute most of the fat; the tenderloin itself contains little carbohydrate. Serve a slice with plenty of vegetables and a modest portion of a starchy side such as potatoes or rice for a more balanced plate.

Choosing a marinade and rub

Marinade: The method allows 3 to 24 hours, so choose a flavour combination that suits your meal and schedule. The marinade is not specified in the ingredient list; use one you already enjoy.

Seasoning: Salt and freshly ground pepper provide the stated baseline seasoning. A rub can add other flavours, but apply it alongside rather than instead of the salt and pepper.

Why use two heat zones?

Hot side: Begin over direct medium-high heat, turning the tenderloins after 3 to 4 minutes per side. This brief stage browns the surface.

Cool side: Move the pork away from the direct heat and cover the grill for the remaining cooking time. The gentler heat makes it easier to cook the middle without scorching the outside.

Checking doneness

Temperature: Insert a probe thermometer into the thickest part of the tenderloin and check that it reaches 63°C (145°F). Start checking towards the shorter end of the suggested 10 to 15 minutes on the cooler side.

Resting: After grilling, leave the meat on a cutting board for 5 minutes before slicing. This gives you time to prepare the serving sauce and helps keep the slices juicy.

Getting even cooking

Pounding: Flattening the tenderloins is optional, but the method recommends it to promote more even cooking. Use gentle, even strokes rather than crushing the meat.

Room temperature: Let the pork stand while you prepare the grill after removing it from the marinade. Keep the marinating time within the stated 3-to-24-hour window.

What to serve with it

Sides: Serve sliced pork with vegetables, salad or a grain such as rice to make a complete meal. Choose sides that can be prepared while the meat rests.

Sauce: The method leaves the sauce up to you. A sauce that complements the marinade or rub will bring the flavours together without needing to change the grilling process.

Recipe notes & tips

• Use a two-zone grill so you can brown the pork before finishing it away from direct heat.
• A probe thermometer is the most reliable way to check the centre temperature.
• Turn the tenderloins after 3 to 4 minutes per side to brown them on all sides.
• Begin checking the temperature before the full 15 minutes on the cooler side have passed.
• Rest the pork for the full 5 minutes before slicing.
• Slice across the tenderloin into even pieces for serving.

Variations

• Citrus marinade: Choose a citrus-based marinade for a bright, tangy flavour.
• Herb rub: Use an herb-forward seasoning rub for a savoury finish.
• Smoky seasoning: Pick a smoky rub to complement the grilled exterior.
• Sweet-and-savoury marinade: Use a marinade with both sweet and savoury notes, and watch the surface as it browns.
• Sauce pairing: Serve with a favourite sauce that complements your chosen marinade or rub.

Common mistakes to avoid

• Skipping the temperature check: Cooking time varies, so use a probe thermometer and check for 63°C (145°F).
• Leaving it over direct heat: The outside can over-brown before the middle is ready; move it to the cooler zone after searing.
• Pounding too hard: Flattening is meant to encourage even cooking, so use gentle strokes.
• Rushing the marinade: Allow at least 3 hours for the stated marinating method, and do not exceed 24 hours.
• Cutting straight away: Rest the pork for 5 minutes before slicing to help keep it juicy.

How to store

Refrigerate leftover pork in a covered container within 2 hours of cooking and use within 3 to 4 days. Reheat gently until hot, taking care not to overcook the lean meat.

Frequently asked questions