How to Cook a Tenderloin of Venison

Understanding Venison: A Lean Delight

Venison is notably lean, with minimal fat content compared to other meats. This characteristic necessitates precise cooking to avoid dryness. According to the USDA, a 3-ounce serving of venison contains only 2 grams of fat, making it a healthy choice for meat lovers (USDA). The key to a perfect venison tenderloin lies in not overcooking it; medium-rare is the ideal doneness.

Method 1: Pan-Fried Venison Medallions

Ingredients:

• Venison tenderloin, cut into ¼ inch medallions
• ½ cup flour
• 1 tsp garlic salt
• ½ tsp black pepper
• A pinch of red pepper
• 4 tbsp butter
• 2 tbsp olive oil

Steps:

1. Prepare the Medallions: Slice the tenderloin into ¼ inch thick medallions.
2. Seasoning Mix: In a plastic bag, combine flour, garlic salt, black pepper, and a pinch of red pepper.
3. Coat the Medallions: Add the medallions to the bag and shake until well-coated.
4. Heat the Skillet: Melt butter and olive oil in a large skillet over medium-high heat.
5. Cook the Medallions: Fry the medallions for 1-2 minutes on each side, ensuring not to overcook.
6. Serve: Pair with a dipping sauce made from equal parts mayonnaise and ketchup.

Nutritional Information (per serving):

Method 2: Oven-Roasted Whole Tenderloin

Ingredients:

• 1 whole venison tenderloin
• ¼ cup Worcestershire sauce
• ¼ cup soy sauce
• 1 tbsp thyme
• 1 bay leaf
• 2 cloves garlic, minced
• Salt and pepper
• Olive oil

Steps:

1. Marinate the Tenderloin: Combine Worcestershire sauce, soy sauce, thyme, bay leaf, and garlic in a plastic bag. Add the tenderloin and refrigerate overnight.
2. Prepare for Cooking: Remove the tenderloin from the marinade a couple of hours before cooking. Discard the marinade. Coat the tenderloin with crushed garlic, salt, pepper, and olive oil. Let it sit until it reaches room temperature.
3. Preheat the Oven: Set your oven to 400°F (200°C).
4. Brown the Tenderloin: In a large, oven-safe skillet (preferably cast iron), heat some oil and brown the tenderloin on all sides.
5. Roast in the Oven: Transfer the skillet to the oven. Roast for 8-10 minutes, or until the internal temperature reaches 110°F (43°C).
6. Rest the Meat: Remove the tenderloin from the oven and let it rest on a cutting board, covered with foil, for 8-10 minutes. This will bring it to a perfect medium-rare.

Nutritional Information (per serving):

Interesting Facts About Venison

• Nutrient-Rich: Venison is rich in vitamins and minerals, including iron, zinc, and B vitamins, which are essential for energy production and immune function (Healthline).
• Sustainable Choice: Venison is often considered a more sustainable meat option compared to beef, as deer are typically wild and not raised on feedlots, reducing their environmental impact (National Wildlife Federation).

Conclusion

These two methods of preparing venison tenderloin—pan-fried medallions and oven-roasted whole tenderloin—are sure to impress. By following these steps, you can ensure a tender, flavorful dish that highlights the unique qualities of venison. Whether you're a seasoned hunter or a culinary enthusiast, these recipes will elevate your venison cooking game.