Pork Tenderloin — Sous Vide (140°F, 3–5 hrs) | Dr. Terry Simpson

Pork Tenderloin — Sous Vide

Equal-parts rub → 140°F water bath (3–5 hrs) → hot, fast sear. Blushing, tender, and foolproof.

Rubbed, sous-vided, then seared for 90–120 seconds per side.

Jump to: Ingredients · Method · Why sous vide works · Notes · Nutrition · Med-Diet Points

Ingredients

• 1 whole pork tenderloin, trimmed
• Rub (equal parts): kosher salt, black pepper, sweet paprika, brown sugar
• Rub (half-parts): dry mustard, cayenne
• Neutral oil for skillet sear (optional)

Scaling tip: For one tenderloin, start with ~1 Tbsp each of salt, pepper, paprika, brown sugar + ~1/2 Tbsp each of dry mustard and cayenne. Mix, then coat all sides.

Method

1. Rub & bag: Mix rub; coat tenderloin generously. Vacuum-seal or use a zip bag (water-displacement method).
2. Sous vide: Cook at 140°F / 60°C for 3–5 hours.
3. Dry aggressively: Remove and pat completely dry—surface moisture prevents browning.
4. Sear hot & fast: Preheat a grill or skillet until very hot. Sear 1½–2 minutes per side for color.
5. Serve: Rest briefly; slice into medallions and serve with the pan juices.

Why sous vide works for lean pork

• Precision without overshoot: A 140°F / 60°C bath keeps the entire tenderloin at the target—edge-to-edge pink—so there’s no grey, overcooked ring from hot pans or fluctuating ovens.
• Protein science = juicy texture: At ~130–140°F, myosin sets (tender structure) while actin—which squeezes out moisture—hasn’t fully tightened (that happens closer to the mid-150s°F). Result: tender, sliceable, still-juicy meat.
• Time gently tenderizes: Connective tissue softens with time at moderate temperature; 3–5 hours makes a lean cut forgiving without drying it out.
• Moisture retention: Bagging limits evaporation, so juices stay in the meat. Pat dry after the bath, then do a fast, hot sear for color without overcooking the interior.
• Food safety by time × temp: Extended time at a stable temperature pasteurizes the center; the quick finishing sear adds surface safety and flavor.
• Repeatable & stress-free: The wide 3–5 hour window makes dinner timing easy—perfect for guests.

Preference tweaks: 140°F / 60°C is blushing and very tender. If you like slightly firmer slices, try 145°F / 63°C. If you prefer ultra-soft, you can go 135–138°F with a longer time—just finish with a very hot, brief sear.

Notes & Food Safety

• USDA conventional guidance: Whole cuts of pork are considered safe at 145°F (63°C) + 3-minute rest when cooked conventionally (oven/pan/grill). Use a thermometer if not using sous vide.
• Flavor levers: Swap paprika for smoked paprika; add garlic powder or fennel seed if you like.
• Serving ideas: Pair with roasted vegetables, green beans with mustard, or a big Mediterranean salad.

Nutrition (estimates)

Rub contributes minimal carbs; numbers vary with trim and portion size.

*Depends mainly on salt level in the rub.

Mediterranean Diet Points

Let pork be the accent; build the plate around vegetables, beans, and whole grains.

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