Pork Tenderloin

Tanya Eisenwasser

Print Recipe

Roasted pork tenderloin with thyme.

Prep 5 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1 pork tenderloin (about 1 pound)
• 2 tablespoons olive oil
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1/2 teaspoon sea salt
• Black pepper (optional)

Instructions

Prepare the Pork

1. Remove pork from refrigerator 20 minutes before cooking to bring to room temperature.
2. Preheat oven to 400°F (200°C).
3. Pat the tenderloin dry with paper towels.
4. Rub with olive oil and season with thyme, salt, and pepper if using.

Roast

1. Heat an oven-safe skillet over medium-high heat.
2. Sear the tenderloin for 2-3 minutes per side until browned.
3. Transfer skillet to the oven and roast for 15-20 minutes until internal temperature reaches 145°F (63°C).
4. Remove from oven and let rest for 5 minutes before slicing.

Serve

1. Slice into medallions and serve immediately.

Tips & Substitutions

• Buy fresh pork. Get it same-day from a trusted butcher. Freshness is critical for keeping histamine levels low in protein.
• Use a meat thermometer. 145°F (63°C) is the target. This keeps the meat tender and juicy. Let it rest 5 minutes before slicing so the juices redistribute.
• Swap the herbs. Rosemary, sage, or oregano all work well instead of thyme. Use whatever fresh herbs you have on hand.
• Avocado oil for higher heat. If your olive oil smokes during searing, try avocado oil, which has a higher smoke point.
• Slice against the grain. This makes each medallion more tender and easier to chew.

Why This Works

Fresh pork tenderloin. Pork tenderloin is a lean, mild cut that is generally well tolerated when purchased and cooked fresh. Avoid pre-marinated, brined, or enhanced cuts (check labels for "contains up to X% solution" or "natural flavors"). Buy with the freshest pack date available, keep it cold, and cook or freeze promptly.

Olive oil. A safe, commonly tolerated cooking fat with no fermented or aged components.

Fresh thyme. Fresh herbs are generally well tolerated and add flavor without relying on spice blends that may contain additives or preservatives.

Simple preparation. No marinades, no sauces, no vinegar. Just salt, oil, herbs, and heat. This keeps the recipe clean and minimizes potential triggers.

Storage

Best eaten immediately after cooking. Like all protein dishes, cooked pork is prone to histamine accumulation as it sits. If you must store leftovers, refrigerate within 30 minutes and eat within 24 hours. Freezing cooked portions promptly is another option, though eating fresh is always preferred.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.