A 3-ounce serving of cooked deer tenderloin is low in fat, high in protein and an excellent source of vitamins and minerals like vitamin B-12, niacin, iron, zinc and copper. Compared to cooked beef tenderloin, deer tenderloin contains less saturated fat per serving: beef tenderloin has 2.5 grams in every 3 ounces, while deer tenderloin has less than 1 gram. If you use certain cooking methods, you can keep the fat and calorie count of deer tenderloin as low as possible, but still get a large amount of flavor. According to Food.com, cooked venison like deer pairs well with sweet potatoes, onions, mushrooms, garlic, cherries and herbs like coriander, thyme, rosemary and juniper berries.
Use a sharp knife to remove as much of the connective tissue, fat and tough, outer membrane from the surface of the deer tenderloin as possible.
Rub the deer tenderloin with a mixture of herbs and spices, or marinate the meat in a mixture of oil and seasonings for at least 24 hours. Use a low- or no-sodium seasoning mix and, if possible, use a homemade marinade containing a heart-healthy fat like olive oil, vinegar and seasonings such as ginger or garlic.
Grill or broil deer tenderloin as a whole roast or in sliced medallions. Place the meat on a rack to allow the fat to drip down and be discarded, which will make the finished dish lower in fat.
Baste the tenderloin during cooking to add flavor and to keep the meat from drying out. Avoid choices high in saturated fat like butter or bacon grease in favor of monounsaturated fats such as olive oil.
Allow whole deer tenderloin to cook until an instant-read meat thermometer reads 145 degrees Fahrenheit for medium-rare meat. Remove the tenderloin from the heat and let it rest for 15 minutes, tented with foil.