Pan-Fried Beef Tenderloin

Gluten Free
Dairy Free
Health score
18%
Pan-Fried Beef Tenderloin
76 min.
4
233kcal

Suggestions


Indulge in the rich and savory flavors of Pan-Fried Beef Tenderloin, a dish that promises to elevate your dining experience without compromising on dietary needs. This gluten-free and dairy-free recipe is perfect for those seeking a delicious yet wholesome meal. With just 76 minutes of preparation and cooking time, you can serve up a gourmet dinner that will impress your family and friends.

The star of this dish is the tenderloin steak, known for its buttery texture and exquisite taste. Marinated with fresh rosemary, minced garlic, and a hint of lemon, each bite bursts with aromatic flavors that will tantalize your taste buds. The simple yet effective marinade allows the natural richness of the beef to shine through, making it a delightful main course for lunch or dinner.

Cooking the steaks in a cast-iron skillet ensures a perfect sear, locking in the juices and creating a mouthwatering crust. Whether you’re a seasoned chef or a novice in the kitchen, this recipe is straightforward and rewarding. Plus, it’s a fantastic opportunity to involve the little ones—let them help with picking fresh rosemary, adding a fun and educational element to your cooking experience.

With only 233 calories per serving, this dish is not only satisfying but also aligns with a healthy lifestyle. So, gather your ingredients and get ready to impress with this exquisite Pan-Fried Beef Tenderloin that’s sure to become a favorite in your household!

Ingredients

  • 16 ounce beef tenderloin steaks trimmed
  • tablespoons rosemary leaves fresh coarsely chopped
  •  garlic clove minced
  • teaspoon kosher salt 
  • teaspoon lemon zest grated
  • tablespoons olive oil 

Equipment

  • frying pan
  • baking pan

Directions

  1. Combine first 5 ingredients in a small baking dish.
  2. Add steaks to marinade, turning to coat. Cover and marinate steaks at room temperature 1 hour, turning occasionally.
  3. Heat a cast-iron skillet over medium-high heat.
  4. Remove steaks from dish; discard marinade.
  5. Place steaks in pan; cook, without disturbing, 2 minutes or until steaks release easily from bottom of pan. Turn steaks over; cook 2 minutes. Turn steaks over, and cook an additional 2 minutes or until desired degree of doneness.
  6. Let stand 5 minutes.
  7. Kids Can Help: Rosemary is a fragrant and easy herb for kids to handle. They can pick the leaves off for you by pulling them in the opposite direction in which they grow. Voil! It's ready to use.

Nutrition Facts

Calories233kcal
Protein44.15%
Fat54.47%
Carbs1.38%

Properties

Glycemic Index
7.5
Glycemic Load
0.14
Inflammation Score
-3
Nutrition Score
12.053912973922%

Flavonoids

Naringenin
0.25mg
Apigenin
0.01mg
Luteolin
0.03mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:233.49kcal
11.67%
Fat:13.79g
21.22%
Saturated Fat:3.48g
21.75%
Carbohydrates:0.78g
0.26%
Net Carbohydrates:0.56g
0.2%
Sugar:0.04g
0.04%
Cholesterol:72.57mg
24.19%
Sodium:644.42mg
28.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.15g
50.3%
Selenium:34.8µg
49.72%
Vitamin B3:7.29mg
36.44%
Vitamin B6:0.73mg
36.41%
Zinc:4.53mg
30.21%
Phosphorus:240.02mg
24%
Vitamin B12:1.05µg
17.58%
Potassium:415.11mg
11.86%
Iron:1.95mg
10.86%
Vitamin E:1.36mg
9.08%
Vitamin B2:0.14mg
8.08%
Vitamin B5:0.75mg
7.53%
Magnesium:27.46mg
6.86%
Vitamin B1:0.09mg
5.84%
Vitamin K:5.6µg
5.33%
Copper:0.09mg
4.73%
Folate:15.94µg
3.99%
Calcium:31.93mg
3.19%
Manganese:0.05mg
2.43%
Vitamin C:1.33mg
1.61%
Source:My Recipes