⏱ 30 min totalPan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce
Per 1 serving · 353 g · 6 ingredients
of a 2,000 cal day
- Protein37g31% of calories
- Carbs6.3g5% of calories
- Fat33g64% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce (353 g) has 472 calories, with 37 g of protein, 6.3 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (73% DV), Vitamin C (24% DV) and Vitamin E (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 29% and 37% of the daily value.
High in
20%+ of the daily value
- Protein73%
- Vitamin C24%
- Vitamin E34%
- Vitamin K42%
- Thiamine144%
- Riboflavin (B2)46%
Good source of
10–19% of the daily value
- Magnesium16%
- Manganese15%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat29%
- Cholesterol37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Pork tenderloin- 🥄¼ tsp Salt
¼ tsp Black pepper
2 tbsp Olive oil
1 cup cherry tomatoes Cherry tomatoes
2 tbsp, chopped Basil
Directions
- 1
Pat the pork dry and slice into 1-inch medallions. Season on both sides with salt and black pepper.
- 2
Heat half of the olive oil in a large skillet over medium-high heat. Sear the pork medallions until well browned, about 3–4 minutes per side, or until an instant-read thermometer reads 145°F. Transfer to a plate and tent loosely.
- 3
Add the remaining olive oil to the same skillet, then add the halved tomatoes. Cook, stirring occasionally, until they soften and begin to blister, 4–6 minutes.
- 4
Stir in the chopped basil and cook until fragrant, about 1 minute. Return the pork and any accumulated juices to the skillet, spooning the tomato-basil sauce over the medallions.
- 5
Cook 1–2 minutes more to warm the pork through. Serve the medallions with the cherry tomato basil sauce.
Vitamins & minerals
Amounts for 1 serving (353 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 51 μg | 42% |
| Thiamine | 2 mg | 144% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 12 mg | 76% |
| Vitamin B6 | 1 mg | 109% |
| Folate (B9) | 26 μg | 7% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 146 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 37 mg | 4% |
| Iron | 2 mg | 30% |
| Potassium | 1,045 mg | 22% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 453 mg | 65% |
| Zinc | 3 mg | 31% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.4 mg | 15% |
| Selenium | 52 μg | 94% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 151 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 837 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 3,834 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 472 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce?
One serving of Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce (1 serving) has 472 calories, which works out to 134 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce high in protein?
Yes. It has 37 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).
Is Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce?
678 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-Seared Pork Tenderloin with Cherry Tomato Basil Sauce?
3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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