Minute Steak with Roasted Fennel and Arugula and Caper Dressing
- Preparing Time: -
- Total Time: -
- Served Person: 4 servings
- olive oil
- sea salt and freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon capers
- a squeeze of lemon juice
- 1 firm bulb of fennel
- 4 salted anchovies
- 1 sun-dried tomato (in olive oil)
- 1 small clove of garlic, peeled and crushed
- 4 green or kalamata olives, pitted
- 1 bag (approx. 2 1/2 ounces) of arugula
- 1 ripe beefsteak tomato
- juice and zest of 1/2 a lemon
- 1/2 pound minute steak
- Carbohydrate 11 g(4%)
- Cholesterol 39 mg(13%)
- Fat 21 g(32%)
- Fiber 4 g(18%)
- Protein 16 g(32%)
- Saturated Fat 6 g(28%)
- Sodium 608 mg(25%)
- Calories 286
Preparation Preheat the oven to 350°F. Cut the fennel into thin wedges and place on a baking sheet. Drizzle with olive oil, season, and squeeze the lemon juice over it. Roast in the oven for 15 to 20 minutes, until softened and lightly charred, turning once during cooking. Meanwhile, make the dressing by putting all the ingredients (except the olive oil) into a blender and pulsing them a few times. Slowly add the olive oil while you are pulsing, but don't overdo it, as you want to keep some texture. Taste and adjust the seasoning as necessary. For the beef, heat 1 tablespoon of olive oil in a non-stick frying pan until almost smoking. Season the fillet with salt and pepper until almost smoking. Season with fillet with salt and pepper and carefully add to the hot pan. Cook for 2 minutes on each side for rare; 3-4 medium; 4-5 for well done, then transfer to a plate or board, loosely cover with foil and allow to rest for a few minutes. Arrange the fennel wedges on a serving platter. Slice the beef thinly and place in and around the fennel. Drizzle the arugula dressing over the top. From Cook. Nourish. Glow. © 2016 by Amanda Freer. Buy the full book from HarperCollins or from Amazon. Reprinted with permission from Harper Wave.
Preparation Preheat the oven to 350°F. Cut the fennel into thin wedges and place on a baking sheet. Drizzle with olive oil, season, and squeeze the lemon juice over it. Roast in the oven for 15 to 20 minutes, until softened and lightly charred, turning once during cooking. Meanwhile, make the dressing by putting all the ingredients (except the olive oil) into a blender and pulsing them a few times. Slowly add the olive oil while you are pulsing, but don't overdo it, as you want to keep some texture. Taste and adjust the seasoning as necessary. For the beef, heat 1 tablespoon of olive oil in a non-stick frying pan until almost smoking. Season the fillet with salt and pepper until almost smoking. Season with fillet with salt and pepper and carefully add to the hot pan. Cook for 2 minutes on each side for rare; 3-4 medium; 4-5 for well done, then transfer to a plate or board, loosely cover with foil and allow to rest for a few minutes. Arrange the fennel wedges on a serving platter. Slice the beef thinly and place in and around the fennel. Drizzle the arugula dressing over the top. From Cook. Nourish. Glow. © 2016 by Amanda Freer. Buy the full book from HarperCollins or from Amazon. Reprinted with permission from Harper Wave.
