Equipment
Ingredients
Main Ingredients
- 500 g pork tenderloin, trimmed of silver skin
- 120 g plain low-fat yogurt
- 60 g sweet mustard
- 2 garlic, minced
- 15 ml olive oil
Pantry Staples
- 5 g kosher salt
- 2 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 203 kcal
- Protein
- 29 g
- Carbohydrates
- 4 g
- Fat
- 7 g
- Fiber
- 1 g
- Sugar
- 3 g
- Sodium
- 743 mg
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 83 mg
- Potassium
- 606 mg
- Calcium
- 85 mg
- Iron
- 1.8 mg
- Magnesium
- 40 mg
- Phosphorus
- 357 mg
- Zinc
- 2.7 mg
- Vitamin A
- 4 mcg
- Vitamin C
- 1 mg
- Vitamin D
- 0.3 mcg
- Vitamin E
- 0.8 mg
- Vitamin K
- 3 mcg
- Vitamin B6
- 1.0 mg
- Vitamin B12
- 0.8 mcg
- Thiamin
- 1.27 mg
- Riboflavin
- 0.49 mg
- Niacin
- 8.4 mg
- Folate
- 3 mcg
- Water
- 122 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Mince the garlic cloves finely.
In a mixing bowl, combine the plain low-fat yogurt, sweet mustard, minced garlic, olive oil, kosher salt, and black pepper. Stir until completely smooth and unified.
Place the pork tenderloin in the mixing bowl. Turn the meat several times to ensure it is completely coated in the yogurt and mustard marinade. Let it marinate at room temperature for 30 minutes.
Preheat the oven to 200°C (400°F).
Transfer the marinated pork tenderloin to a baking sheet, allowing a thick layer of marinade to cling to the meat. Roast in the preheated oven for 20 to 25 minutes, or until a meat thermometer inserted into the thickest part reads 63°C (145°F).
Remove the pork from the oven and transfer it to a cutting board. Let the meat rest undisturbed for 5 to 10 minutes to allow the juices to redistribute throughout the muscle fibers.
Slice the rested pork tenderloin into 2-centimeter thick medallions using a chef knife and serve immediately.
Chef's Notes
- Plain low-fat yogurt contains lactic acid and calcium, which work together to break down muscle proteins gently without making the surface mushy, a common risk with highly acidic vinegar marinades.
- Pork tenderloin is an extremely lean cut of meat. Utilizing a thermometer and pulling it at 63°C ensures it remains perfectly juicy, with a faint, safe blush of pink in the center.
- Do not skip the resting phase. Cutting into the pork immediately out of the oven will cause the internal moisture to spill out onto the cutting board, resulting in dry meat.
- To ensure even cooking, tuck the thin, tapered tail end of the tenderloin underneath itself so the whole piece of meat is roughly the same thickness.
Storage
Refrigerator: 3 days — Store leftover sliced pork in an airtight container with any accumulated juices.
Freezer: 2 months — Freeze whole or sliced in a vacuum-sealed bag to prevent freezer burn.
Reheating: Gently reheat slices in a skillet over low heat with a splash of water or broth to prevent drying out.
Troubleshooting
Pork is dry and tough
Cause: Overcooking past the safe internal temperature
Fix: Slice the meat very thin and toss it with a splash of warm chicken broth or olive oil to reintroduce moisture.
Prevention: Use a digital meat thermometer and pull the meat from the oven exactly at 63°C (145°F), accounting for carryover cooking.
Marinade burned on the baking sheet
Cause: Too much excess marinade pooled around the meat during roasting
Fix: Trim away any heavily blackened pieces before serving.
Prevention: Allow excess marinade to drip off the meat before transferring it to the baking sheet.
Cultural Context
Pairing pork with mustard is a foundational technique in Western European cooking, specifically within German and French traditions, as it beautifully balances the rich flavor of the meat with sharp acidity and sweetness. The addition of a yogurt base transforms this classic profile into a tenderizing marinade, drawing inspiration from Eastern Mediterranean and Levantine culinary practices.
