Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Fennel | 1/2 bulb (87g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tsp fennel seeds
- 2 tsp black peppercorns
- 4 large oranges
- ¼ tsp kosher salt
- 12 oz beef tenderloin, cut into 4 steaks
- ¼ cup chopped Italian parsley
- ¼ cup kalamata olives, quartered
- 2 tbsp lemon juice
- 3 tbsp olive oil
- 1 clove garlic, minced
- ½ tsp paprika
- 4 cups torn arugula leaves
Directions
Pulse fennel seeds and peppercorns in a blender until coarsely chopped.
Grate enough orange zest to make 2 tsp.
In a bowl, mix zest, seeds, peppercorns, and salt.
Sprinkle mixture over both sides of each steak.
Cut peel and white pith from oranges.
Section oranges into a bowl.
Stir in onion, parsley, olives, lemon juice, 2 tbsp olive oil, garlic and paprika.
In a skillet, heat the remaining oil, add the meat.
Reduce heat, cook until desired doneness.
Slice meat across the grain into thin slices.
Add arugula to orange mixture, toss to combine.
Divide arugula mixture among 4 dinner plates.
Serve with the beef and a side dish of rice.
Category:Cathy's Recipes
Category:Beef Fillet Recipes
Category:Orange Recipes
Category:Arugula Recipes