Fresh blackberries, lemons, butter, and sugar give exquisite flavor to baked pork tenderloin in this gourmet healthy dinner recipe, adapted from Coasting and Cooking by Barbara Williams. The pork tenderloin is first seared in the skillet to seal in its moisture and keep it succulent and seasoned with some sea salt, pepper and limejuice and baked in the oven until perfectly cooked and the blackberry sauce is poured over it before serving.
One of the leanest meats available, pork tenderloin healthy meals is for the entire family. Like chicken breasts, it is low in saturated fat. Since there is little fat in the tenderloin, they should be cooked quickly or they will dry out and toughen. Perfectly cooked tenderloin that is juicy and tender will have an internal temperature of 145 to 155 degrees F. This will depend upon your preference. Some like pork that is slightly pink while other like it brown. 150 degrees F is a good mean that results in wonderfully juicy pork. If you are going to reheat the pork, 145 F is a safe bet. It is best to have a meat or kitchen thermometer so that you can test the doneness of the meat. After cooking, allow the meat to rest and its temperature will rise a few points. According to the National Pork Board, the best final internal temperature for eating pork tenderloin is 160 F degrees.
Ingredients: pork tenderloin, 2 tablespoons olive oil, fresh lime juice, sea salt, pepper (freshly ground)
For the Sauce: 1 lb. fresh blackberries, 2 lemons, 1 ½ oz. granulated sugar, 4 oz. butter (softened)
Preheat the oven to 350 degrees F. Pour the olive oil in an oven proof skillet and warm over medium high heat. Add the tenderloin and sear both sides. Add the limejuice, salt, and pepper. Bake until cooked through. In the meantime, make the sauce by pouring all the sauce ingredients into a saucepan. Crush the ingredients. Simmer until reduced by 1/3. Remove from the stove and strain. Add the butter, stirring constantly until it’s melted. Serve the tenderloin with the sauce poured over the meat.
Tenderloin is cut from the loin part of the pork and is typically sold as a long and cylindrical cut of meat, which can be sliced into medallions. It contains no bones and can weigh from 3/4 to 1 ¼ pounds. The mild flavor of tenderloin pork lends itself well to rich and tangy flavors like blackberry and limejuice. The sauce also adds moisture to the meat and gives it succulence.