Lean tenderloin is roasted to juicy perfection with asparagus and sweet potatoes. 

Recipe provided by CanolaInfo.org

320 cal           Serves 4

Prep time:  0h 8m

Cook time:  0h 25m

Total time:  0h 33m


3 tbspcanola oil, divided45 mL
1 lbpork tenderloin, fat trimmed off500 g
1 tbsppure maple syrup15 mL
1 tbspDijon mustard15 mL
1 tspgarlic powder, divided5 mL
1/2 tspblack pepper, divided2 mL
3 cupssliced sweet potato wedges750 mL
1 lbthick- asparagus spears, trimmed500 g


Step 1

Preheat oven to 425°F (220°C). Lightly grease a rimmed 13 x 18 -inch (33 x 48 cm) baking sheet with 2 tsp canola oil.

Step 2

Place pork tenderloin in a medium bowl and add maple syrup, mustard, 1/2 tsp (2 mL) garlic powder and 1/4 tsp (1 mL) pepper. Rub over the pork tenderloin.

Step 3

Warm a large non-stick skillet over medium-high heat. Add 1 Tbsp (15 mL) canola oil. When hot, add pork tenderloin and sear for 3 minutes on each side.

Step 4

While pork is searing, slice sweet potato into wedges. Place in a medium bowl and toss with remaining canola oil, garlic powder and black pepper.

Step 5

Arrange asparagus in centre of sheet pan, trying not to overlap. Place seared tenderloin on top of asparagus, pouring any remaining marinade over pork. Tuck sweet potato wedges around pork and asparagus. Roast for 20-25 minutes, until a meat thermometer inserted into thickest portion of pork registers 145°F (63°C). Transfer pork to a cutting board. Let rest for 5 minutes before slicing. Serve with asparagus and sweet potatoes.

Nutritional information Per serving (4 oz (125 g) pork, 4 oz (125 g) asparagus, 3/4 cup (175 mL) sweet potatoes) Calories 320)

Calories 320
Protein28 g
Sodium210 mg
Potassium1089 mg
Total fat10 g
Saturated fat1.5 g
Cholesterol75 mg
Carbohydrates29 g
Fibre6 g
Sugars10 g
Added sugars3 g

Original source:  Sheet pan pork tenderloin with sweet potatoes | Heart and Stroke Foundation, 2022.