One-Pan Balsamic Glazed Pork Medallions (High-Protein & Lean)

Pork tenderloin is often compared to skinless chicken breast for its lean nutritional profile, but it requires precise cooking to remain tender. This recipe treats the tenderloin like a steak, utilizing a high-heat sear to create a caramelized crust (Maillard reaction) before finishing in a tangy reduction. The “Gold Standard” technique here is deglazing—using the balsamic vinegar to lift the savory browned bits (“fond”) from the pan, instantly creating a rich, restaurant-quality sauce without heavy fats.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 10 Min
• Total Time: 20 Min
• Yield: 3 Servings
• Calories: 240 kcal per serving

Ingredients:

The Protein

• 1 lb Pork Tenderloin, trimmed and sliced into 1-inch thick medallions
• 1 tbsp Avocado Oil (High smoke point for searing)
• 1/2 tsp Garlic Powder
• 1/2 tsp Salt & 1/4 tsp Black Pepper

The Balsamic Glaze

• 1/4 cup Balsamic Vinegar (Aged is preferred for sweetness)
• 1 tbsp Honey or Maple Syrup
• 1 tsp Dijon Mustard (emulsifier)
• 1 sprig Fresh Rosemary (or 1/2 tsp dried)

Preparation Steps:

1. The Uniform Slice & Season

1. Professional Prep: Trim any “silver skin” (the tough white connective tissue) from the tenderloin. Slice the pork into uniform 1-inch thick medallions.
2. Use the palm of your hand to gently press down on each piece to even out the thickness. Season both sides generously with garlic powder, salt, and pepper.

2. The “Hard” Sear

3. Heat avocado oil in a large heavy skillet (cast iron is best) over medium-high heat.
4. Once the pan is shimmering hot, add the pork medallions. Sear for 3 minutes per side without moving them. This allows a crust to form. The pork should be golden-brown on the outside but slightly pink in the middle.

3. Deglazing the Pan

5. Reduce the heat to medium. Remove the pork medallions and set them on a plate.
6. In the same skillet, pour in the balsamic vinegar, honey, Dijon mustard, and rosemary. Use a wooden spoon to scrape the bottom of the pan to lift the savory drippings.

4. The Glaze Finish

7. Simmer the sauce for 2–3 minutes until it thickens into a glossy syrup.
8. Return the pork medallions and any accumulated juices back to the pan. Toss for 1 minute until coated.
9. Safety Check: Ensure the pork reaches an internal temperature of 145°F (63°C).

Expert Tips:

• The Resting Rule: Pork tenderloin is lean and can dry out instantly. You must let the meat rest for 3–5 minutes after cooking. This allows the muscle fibers to relax and reabsorb the juices.
• Avoid “Gray” Meat: If your pan isn’t hot enough, the pork will steam instead of sear, resulting in unappetizing gray meat. Wait for the oil to shimmer before adding the protein.