West Indies Pork Tenderloin

West Indies Pork Tenderloin

Published March 11, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 430 min

Prep Time: 10 min | Cook Time: 10 min


Marinades are meant to enhance the flavor of meat and vegetables, not cover them up. Though you may be tempted, don't marinate the pork longer than 6 hours or you'll overpower the flavor of the pork.

Nutrition Facts
Serving size: 4 to 5 ounces of meat, approximately 2 1-inch-thick slices
Calories per serving: 230
% Daily Value*
Total Fat 9.3g 14%
Saturated Fat 2.4g 12%
Sodium 84mg 4%
Total Carbohydrate 0.8g 0%
Protein 33.4g 46%
Percent Daily Values are based on a 2,000 calorie diet.


  • 2 lb. pork tenderloin
  • 6 tablespoons lite soy sauce
  • 1/4 cup dark rum
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons canola oil
  • 2 teaspoons minced garlic
  • 2 tablespoons brown sugar
  • 2 teaspoons freshly cracked black pepper
  • Vegetable cooking spray

Step by Step:

  1. Remove silver skin, leaving a thin layer of fat covering the tenderloin.
  2. Whisk together soy sauce and remaining ingredients in a shallow dish or bowl. Add pork and turn to coat in marinade. Cover and refrigerate up to 6 hours.
  3. Remove pork from marinade, discarding marinade. Allow pork to rest at room temperature 30 minutes before cooking.
  4. Heat charcoal, gas, or indoor grill to medium-high heat. Pat pork dry and lightly spray with vegetable cooking spray. Place on grill and cook, 8 to 10 minutes per side or until thermometer inserted into thickest portion registers 155°F. Remove from grill and allow to rest, uncovered, for 10 minutes before slicing.