Pastry pork fillet | Healthy housekeeper

Here’s how to prepare pasture-raised pork tenderloin on the grill or in the oven that melts in your mouth and is perfect for a main meal or sandwiches for lunch.

I found a pastured pork tenderloin while Freezer Diving a few weeks ago.

It was over a year old but still tasted delicious both as a main course and as leftovers.

This is the advantage of buying quality grass-fed meat from a local farm. It’s very fresh when you get it, so it lasts even longer in the freezer.

This is very different from supermarket meat, which can potentially be gassed and/or frozen/thawed multiple times before you buy it ‘fresh’.

Thought I’d share the easy prep steps so you can try it for yourself the next time you see it available.

One method of preparing healthy pork is to marinate it for a short time before cooking, as practiced in traditional cultures.

This careful preparation was necessary for safety and added digestibility.

The best known of these was the long-lived Okinawa culture, where pork was a staple food.

Pork fillet slices on a blue plate with asparagus spears

Grazed pork tenderloin


  1. Trim excess skin from the surface of the fillet.

  2. Place the trimmed pork tenderloin in a glass bowl.

  3. Mix whey and lemon juice and pour over.

  4. Marinate uncovered in the refrigerator for an hour.

  5. Rinse the fillet with filtered water and dry thoroughly with a clean cotton dish towel.

  6. Cut a large clove of garlic (or two smaller ones) into four or five pieces.

  7. Press the garlic chunks into openings you can make in the pork tenderloin deep enough that you can almost coat it in the meat.

  8. Rub two tablespoons of sea salt over the entire surface of the fillet.

  9. Freshly ground black pepper all over the surface of the fillet.

  10. Place on the top rack of the grill (or in the oven) set to 177-204°C (350-400°F) in a foil or foil-substitute pad.

  11. Cover and cook for thirty minutes. To make sure it’s done, check with a thermometer to see if the center is 66-74°C after cooking.

  12. Slice and garnish with optional sprigs of rosemary on a serving platter. Serve immediately.

  13. Enjoy leftovers as pork sandwiches on sourdough buns with homemade barbecue sauce.

nutritional information

Grazed pork tenderloin

Amount Per Serving (0.25 pounds)

calories 154
Calories from fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 2g10%

Polyunsaturated fat 0.6 g

Monounsaturated fat 2.7 g

cholesterol 75mg25%

sodium 56mg2%

potassium 407mg12%

protein 23g46%

iron 1.36mg8th%

*Percent Daily Values ​​are based on a 2000 calorie diet.

Grazed pork tenderloin with sprigs of rosemary on wooden background

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