Pan-Fried Beef Tenderloin

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

Suggestions


Indulge in the exquisite flavors of our Pan-Fried Beef Tenderloin, a dish that promises to elevate your dining experience while being both gluten-free and dairy-free. Perfectly suited for lunch or dinner, this main course is not only a feast for the palate but also a healthy choice, clocking in at just 233 calories per serving.

Imagine sinking your teeth into tender, juicy beef steaks, marinated with aromatic fresh rosemary and zesty lemon rind, creating a delightful harmony of flavors. The addition of minced garlic and kosher salt enhances the natural richness of the beef, making each bite a savory delight. With a cooking time of just 76 minutes, this recipe is ideal for busy weeknights or special occasions when you want to impress your guests without spending hours in the kitchen.

Cooking enthusiasts will appreciate the simplicity of this dish, as it requires minimal equipment—a frying pan and a baking dish—yet delivers restaurant-quality results. Plus, it’s a fantastic opportunity to involve the little ones in the kitchen! Kids can help by picking rosemary leaves, making it a fun and educational experience.

Whether you’re serving it alongside a fresh salad or your favorite roasted vegetables, this Pan-Fried Beef Tenderloin is sure to become a staple in your culinary repertoire. Treat yourself and your loved ones to a meal that’s not only delicious but also nourishing!

Ingredients

  • 16 ounce beef tenderloin steaks trimmed
  • tablespoons rosemary fresh coarsely chopped
  •  garlic cloves minced
  • teaspoon kosher salt 
  • teaspoon lemon rind 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