Bahamian Pork Tenderloin by food blogger Carol Adams (Corpulent Caper)

We asked local food bloggers to share their favourite pork dishes with us. We will be featuring their recipes, using a range of cuts and cooking methods, to inspire and revamp your menu using delicious pork from Wales.

Here is blogger Carol Adams who writes Corpulent Caper with her husband Mark. Carol is half Bahamian and for this pork tenderloin recipe she decided to go back to her roots and create a recipe based on Bahamian ingredients.

Bahamian Pork Tenderloin

by Carol Adams

Serves 4

Prep and cooking time: Approximately 1 hour


For the Pork

  • 2 pork tenderloins (1lb/450g each), trimmed
  • 1 tablespoon rapeseed oil
  • Bahamian Pork Rub (recipe below)

For the Bahamian Pork Rub

  • 2 tablespoons rapeseed oil
  • 1 tablespoon paprika (sweet or smoked)
  • 1 tablespoon dried thyme
  • 1 tablespoon dried oregano
  • 1 teaspoon sea salt
  • 1/2 teaspoon red pepper flakes

For the Mango Salsa and Basting Sauce

  • 175ml fresh orange juice
  • 2 tablespoon fresh lime juice
  • 1 tablespoon garlic, minced
  • 1 teaspoon sea salt
  • 1 habanera chilli or any hot chilli finely chopped (for less heat remove the seeds)

Note: 60ml of this mixture is for the Mango Salsa, the rest is for the Basting Sauce

For the Basting Sauce add to the above

  • 2 tablespoons honey
  • 1 tablespoon olive oil

For the Mango Salsa

  • 275g ripe mango, diced
  • 1 tablespoon chopped fresh coriander
  • 1 tablespoon chopped fresh tops of green onions
  • Reserved 60ml of basting sauce (see above and step 4 below)


  • 1.Preheat oven to 200°C/400°F/ Gas Mark 6
  • 2.In a small bowl, blend all the ingredients for the Bahamian Pork Rub to make a paste
  • 3.Rub the tenderloins with the spice paste and set aside
  • 4.Mix together the 1st 5 ingredients of the Mango Salsa and Basting Sauce (orange juice, garlic, salt, lime juice, chili). Set aside 60ml of the mixture for the Mango Salsa
  • 5.Into the remaining mixture, whisk in the honey and olive oil. This mixture is the Basting Sauce. Set the basting sauce aside
  • 6.Next prepare the Mango Salsa by chopping the diced mango and combining with the rest of the ingredients. Chill until ready to use
  • 7.Heat 1 tablespoon of rapeseed oil in a large oven proof non-stick frying pan. Fry the pork tenderloin until brown on both sides.
  • 8.Remove from heat and baste generously with some of the basting sauce and put in the preheated oven
  • 9.Every 5 minutes, baste with sauce until cooked. Depending on size of tenderloins, a total of 10 minutes should be fine for slightly pink pork.To be sure, use a meat thermometer to take the temperature of the pork at the thickest part. When temperature reaches 62°C (145°F) the tenderloin will be cooked but still juicy and tender.
  • 10. Remove from oven, put on a plate, tent with foil and let rest for 5 minutes
  • 11. While the meat is resting, reduce the remaining basting sauce with pan juices by rapidly boiling

To Serve

  • Slice the Tenderloin on a diagonal into 2 inch slices and spoon over some of the reduced basting sauces
  • Serve with the Mango salsa
  • For the true Bahamian experience serve with plain boiled rice and black beans