
Pork Tenderloin Marinade
This Pork Tenderloin Marinade adds 1g protein and 69 calories per serving — a flavour foundation rather than a standalone meal. Quick-prep sauce covers 4 servings, working as a base for grilled or roasted pork dishes throughout your week. Use it to elevate lean protein cuts while keeping macros clean for strict tracking.
Ingredients
- •Pork Tenderloin, Boneless
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •Garlic(15g)
- •Vinegar, Apple Cider(60g)
- •Mustard, Dijon(45g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Maple syrup(30g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
Instructions
- 1Pat the pork tenderloin dry with paper towels, then trim away the silver skin (the tough membrane on one side) and any excess fat using a sharp knife.
- 2Mince the fresh garlic, then whisk together the garlic, apple cider vinegar, Dijon mustard, maple syrup, and olive oil in a small bowl until combined.
- 3Place the trimmed pork tenderloin in a sturdy ziptop bag, pour the marinade over it, seal the bag while removing as much air as possible, and shake to coat evenly. Place the bag in a shallow dish and refrigerate for at least 2 hours or up to 24 hours.
- 4Remove the pork from the refrigerator 30 minutes before cooking and let it come to room temperature.
- 5Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for 2 minutes until shimmering, then place the pork in the pan and sear for 3–4 minutes on each side until golden brown.
- 6Reduce heat to medium, cover the skillet, and cook the pork for 10–15 minutes until the internal temperature reaches 145°F when measured with a meat thermometer inserted into the thickest part.
- 7Remove the pork from heat and let it rest for 5 minutes, then slice into ½-inch-thick medallions.
- 8Divide the sliced pork evenly into 4 airtight containers while still warm, then refrigerate for up to 4 days.
Nutrition — Per Serving
69
calories
1g
protein
4g
fat
- Carbohydrates
- 7g
- Saturated fat
- 0.5g
- Sodium
- 137 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~41g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Pork Tenderloin Marinade have?
This marinade sauce contains only 1g of protein per serving and 69 calories total. It's designed as a flavor component to pair with protein sources, not as a protein contributor itself.
How long does Pork Tenderloin Marinade take to prepare?
Prep time is quick with minimal active cooking needed to develop the marinade flavors on the stovetop. You can batch this for 4 servings, making it efficient for marinating multiple pork cuts at once.
Is Pork Tenderloin Marinade good for fat loss?
At 69 calories and 4g fat per serving, this marinade is lean enough to use on fat loss phases without impacting your daily calorie budget. Apply it to grilled pork tenderloin to keep meals under control while adding flavor.
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