Smoky paprika, garlic, and herbs infuse this juicy Cast-Iron Pork Tenderloin as it cooks entirely in the famous black cookware.
Cast-iron cookware is a deep tradition in my family and in my Cajun culture. I grew up learning proper cast-iron “seasoning” processes, and some of the first dishes I ever cooked were made in cast-iron pans. The iconic cookware is durable enough for stovetop and oven cooking and won’t flinch at a long stint over an open flame, either. It’s heavy and somewhat expensive at the initial investment, but a good cast-iron skillet is well worth the money. It will last you a lifetime (and become a family heirloom, even) if you take good care of it.
If you don’t care much about family heirlooms, you might be wondering why you’d ever bother with such heavy, expensive cookware when there are plenty of modern skillet choices out there. Well, I’ll explain: nothing cooks a big chunk of meat as evenly as a big, heavy, cast-iron skillet or pot. Its material and mass allow it to retain lots of heat, creating a stable cooking environment. The secret to cooking with cast iron is the temperature. Medium-high heat on my electric stovetop is plenty hot enough to sear meat in a cast-iron pan, and it can be put straight into the oven if necessary.
This cast-iron pork tenderloin recipe starts just like that, with a stovetop sear, and then it’s finished with a roasting in the oven. The succulent pork tenderloin is well-seasoned with smoked paprika, along with a variety of other herbs and spices, and the initial searing creates a delicious Maillard reaction that seals in all the flavors. A quick roasting in the oven, and your pork tenderloin is ready for the dinner table. Your trusty cast-iron skillet ushers the pork from stovetop to oven, and you can even serve it in cast-iron if you like!
Is This Cast-Iron Pork Tenderloin Healthy?
Pork tenderloin is generally a lean cut of meat, and this recipe is prepared with healthy spices and just a bit of added oil, so yes, this can be considered a healthy addition to many dietary styles. Pork tenderloin has a lot of protein, and the olive oil in this recipe contains mostly healthy fats. When eaten in moderation, paired with a few healthy sides, you can’t go wrong with this pork tenderloin.
Overall, this dish is gluten-free, dairy-free, and low-carb. To lower the sodium content, try using “lite” salt, or simply use less salt.
Caring For Finicky Cast Iron
I’ve come across some interesting takes on cleaning, seasoning, and storing cast-iron cookware, so let’s talk about the proper methods.
Cleaning: Let the pan cool completely before trying to wash it, then use very hot water (and a very small amount of dish soap, if necessary) to clean it. I can often get remaining bits of residue off with very hot water and the soft side of a dish sponge, but a drop of dish soap won’t hurt. Don’t be tempted to soak your cast iron in water for an extended period of time; it will start to rust. Soak it for up to five minutes, only if necessary! Once it’s clean, dry the pan with a paper towel. Add some vegetable oil to a dry paper towel, then wipe the whole pan down with it, like you’re greasing a baking dish. This prevents rust from developing.
Seasoning: Some cast-iron cookware comes pre-seasoned from a factory these days, but if you want to season your new cookware a little extra (or if your old seasoning layer has been compromised and food is sticking to it), follow this process. Wash and dry your cast-iron pan with soap and water, then dry it well (you can even dry it in a hot oven if you like). Preheat the oven to 400°F, add a thin and even layer of neutral oil (vegetable, canola, or vegetable shortening will work) to the entire surface of the pan, and bake the oiled pan for about an hour. Let the pan cool. If you want to go the extra mile, you can repeat this process two or three times.
Storing: Keep your seasoned, oiled, clean cast-iron cookware in a dry, temperate location.
How Do I Store Leftovers?
Leftover pork tenderloin can be stored in the fridge in an airtight container (not your cast-iron skillet!) for up to 4 days. Be sure to warm it sufficiently in the microwave or oven. It can also be cooked, cooled, and stored in a freezer-safe container or bag for up to 3 months. Thaw it overnight in the fridge, then reheat. If possible, freeze unsliced chunks of pork tenderloin for best results.
Serving Suggestions
This pork tenderloin is delicious alongside healthy sides, such as Sautéed Zucchini, Mushroom Cauliflower Rice, and Easy Oven-Roasted Potatoes. Or, you can go very healthy with it, and layer slices of pork over a Green Salad or Chopped Salad. Personally, I think pork tenderloin is absolutely dreamy when served with a drizzle of Mushroom Sauce on top and Garlic Toast on the side!
Ingredients
- 1 pork tenderloin about 1.1 pounds
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 tablespoon olive oil
Instructions
- Preheat your oven to 400°F.
- Prepare the pork tenderloin by removing any excess fat and silver skin. Cut the tenderloin lengthwise into two equal pieces for even cooking.
- Combine salt, black pepper, paprika, smoked paprika, garlic powder, onion powder, and dried thyme in a small bowl. Rub the spice mixture all over the pork tenderloin pieces.
- Heat olive oil in a large, well-seasoned cast-iron skillet over high heat. Add the pork tenderloin pieces and sear on all sides until browned, about 5 minutes total.
- Transfer the skillet to the preheated oven, and roast the pork uncovered for 10 minutes, or until it reaches an internal temperature of 145°F to 150°F.
- Remove the skillet from the oven, transfer the pork to a plate, and cover loosely with aluminum foil. Let it rest for 5 minutes before slicing.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
Easy to follow recipe. Pork was cooked to perfect temperature. Tasty, but a little salty for my liking. Will half the salt next time.
Thanks! So happy you liked it.