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Herb-Roasted Pork Tenderloin with Mashed Cauliflower

Herb-Roasted Pork Tenderloin with Mashed Cauliflower


Dive into the elegance of our Herb-Roasted Pork Tenderloin with Mashed Cauliflower, a meal that seamlessly combines simplicity with sophistication. Perfect for a mid-week dinner, this recipe showcases the pork tenderloin, a cut celebrated for its tenderness and lean profile. We've lovingly seasoned it with a harmony of aromatic herbs, ensuring each slice is juicy and bursting with flavour. Paired with the smooth and comforting texture of mashed cauliflower, this dish offers a lighter, yet equally satisfying alternative to traditional sides. It's a culinary delight that not only tantalises your taste buds but also fits beautifully into a health-conscious diet. With its rich flavours and nourishing ingredients, this recipe promises to be a crowd-pleaser at any dinner table.


Preparation and Cooking Time:


  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Servings: 2




  • Intermediate




  • 300g pork tenderloin (also called a fillet), raw, whole
  • 1 tablespoon (approx. 15 mL) olive oil
  • 1 tablespoon (approx. 15 g) fresh rosemary, finely chopped
  • 1 tablespoon (approx. 15 g) fresh thyme, finely chopped
  • 2 cloves garlic (approx. 10 g), minced
  • Salt and pepper, to taste
  • 1 head of cauliflower (approx. 500g), cut into florets
  • 1 tablespoon butter (approx. 15 g), or dairy free alternative
  • 60mL skim milk or milk alternative
  • Optional garnishes: chopped parsley, extra virgin olive oil, or cracked black pepper


Preparation Steps:


  1. Preheat your oven to 200°C (400°F).
  2. Rub the pork tenderloin with olive oil, minced garlic, rosemary, thyme, salt, and pepper.
  3. In a roasting pan, place the seasoned pork and roast for about 15-20 minutes, or until the internal temperature reaches 63°C (145°F).
  4. While the pork is roasting, boil the cauliflower florets in salted water until tender, about 10 minutes.
  5. Drain the cauliflower and mash with butter and milk until smooth. Season with salt and pepper to taste.
  6. Once the pork is done, let it rest for 5 minutes before slicing.
  7. Serve the sliced pork tenderloin with a side of creamy mashed cauliflower.


Serving Suggestions:


  • Pair with a side of steamed green beans or roasted carrots for a more filling meal.
  • Hot Tip! 🔥 Who doesn't love gravy?! Grab yourself a Gravox Roast Pork Pack Liquid Gravy Pouch; it's 250 mL of liquid goodness at only 72 calories for the entire packet!


Variations and Substitutions:


  • Herb Variations: Experiment with different herbs like sage or marjoram for a unique flavour profile.
  • Cauliflower Flavour Boost: For a richer taste, add roasted garlic or grated Parmesan cheese to the mashed cauliflower.
  • Meat Alternatives: If pork tenderloin is not your preference, try this recipe with chicken breast or turkey tenderloin, adjusting cooking times accordingly.


Storage and Reheating:


  • Refrigerate leftovers in an airtight container for up to 4 days.
  • Reheat the pork tenderloin gently in the oven and the mashed cauliflower in the microwave or on the stovetop, adding a little milk if needed to maintain creaminess.


Customise to Meet Your Nutritional Goals:


  • For more carbs: Add in some potato with the cauliflower mash.
  • For more protein: Increase the portion of pork.
  • For more / less fat: Add or reduce the amount of olive oil added.


Nutritional Panel (per serving, estimated using NUTTAB standards):


  • Energy: 1322 kJ (approx. 316 calories)
  • Protein: 42 g
  • Total Fat: 10.2 g
    • Saturated Fat: 1.9 g
  • Carbohydrate: 11.7 g
    • Sugars: 8.8 g
  • Dietary Fibre: 8.5 g
  • Sodium: 395 mg



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