Ingredients
For the Beef Tenderloin:
- Beef Tenderloin Roast: 2-2.5 lbs beef tenderloin roast, center-cut, trimmed of silver skin. Choosing a center-cut roast ensures even cooking and tenderness. Ask your butcher to trim the silver skin, or learn how to do it yourself for a more economical option. Look for a roast that is evenly shaped for consistent cooking.
- Olive Oil: 2 tablespoons extra virgin olive oil. Used for searing and roasting the beef tenderloin, adding flavor and helping with browning. Extra virgin olive oil has a richer flavor than regular olive oil.
- Garlic: 3 cloves garlic, minced. Fresh garlic provides a pungent, savory aroma and flavor that complements the beef beautifully. Mince it finely to ensure it infuses the beef evenly.
- Fresh Rosemary: 2 sprigs fresh rosemary. Rosemary adds a classic, piney, and aromatic flavor that is a perfect pairing for beef. Fresh rosemary is preferred for its vibrant flavor, but dried rosemary can be substituted (use about 1 teaspoon dried).
- Fresh Thyme: 2 sprigs fresh thyme. Thyme offers a more delicate, earthy, and slightly lemony flavor that complements the rosemary and beef. Fresh thyme is recommended, but dried thyme can be used (about 1 teaspoon dried).
- Salt: Kosher salt or sea salt. Essential for seasoning the beef and enhancing its natural flavors. Kosher salt and sea salt are preferred for their pure taste and larger crystals.
- Black Pepper: Freshly ground black pepper. Adds a touch of spice and complexity to the beef seasoning. Freshly ground pepper has a much more vibrant flavor than pre-ground pepper.
For the Roasted Cauliflower Salad:
- Cauliflower: 1 large head of cauliflower, cut into florets. Choose a firm, white head of cauliflower without blemishes. Cut the cauliflower into florets that are roughly the same size for even roasting.
- Olive Oil: 3 tablespoons extra virgin olive oil. Used for roasting the cauliflower, helping it to brown and become tender.
- Red Onion: ½ red onion, thinly sliced. Red onion adds a slightly pungent and sweet flavor to the salad. Thinly slicing it allows it to soften and mellow during roasting.
- Dried Oregano: 1 teaspoon dried oregano. Oregano provides a warm, slightly peppery, and aromatic flavor that complements the roasted cauliflower and Mediterranean-inspired dressing.
- Salt: Kosher salt or sea salt. Used to season the cauliflower and enhance its flavor.
- Black Pepper: Freshly ground black pepper. Adds a touch of spice to the roasted cauliflower.
- Pistachios: ½ cup shelled pistachios, roughly chopped. Pistachios add a delightful crunch, nutty flavor, and vibrant green color to the salad. Use unsalted pistachios to control the salt level.
- Fresh Parsley: ¼ cup fresh parsley, chopped. Fresh parsley adds a bright, herbaceous note and freshness to the salad. Flat-leaf parsley (Italian parsley) is preferred for its stronger flavor.
For the Lemon Vinaigrette Dressing:
- Lemon Juice: ¼ cup fresh lemon juice. Fresh lemon juice is crucial for a bright, tangy, and vibrant vinaigrette. Avoid bottled lemon juice, which can lack the fresh flavor.
- Olive Oil: ½ cup extra virgin olive oil. Forms the base of the vinaigrette and adds richness and flavor.
- Dijon Mustard: 1 teaspoon Dijon mustard. Dijon mustard emulsifies the vinaigrette, helping it to come together and adds a subtle tangy and spicy note.
- Honey or Maple Syrup: 1 teaspoon honey or maple syrup. A touch of sweetness balances the acidity of the lemon juice and enhances the overall flavor of the vinaigrette. Maple syrup is a good vegan alternative to honey.
- Garlic: 1 clove garlic, minced. Adds a pungent, savory note to the vinaigrette, complementing the roasted cauliflower and beef.
- Salt: Kosher salt or sea salt. Seasons the vinaigrette and enhances all the flavors.
- Black Pepper: Freshly ground black pepper. Adds a touch of spice to the vinaigrette.
Instructions
Part 1: Preparing the Beef Tenderloin
Step 1: Preheat Oven and Prepare Beef
- Preheat your oven to 425°F (220°C).
- Remove the beef tenderloin roast from the refrigerator and let it sit at room temperature for about 30 minutes. This helps the beef cook more evenly.
- Pat the beef tenderloin dry with paper towels. This helps to achieve a better sear.
- In a small bowl, combine the 2 tablespoons of olive oil, minced garlic, rosemary sprigs, thyme sprigs, salt, and black pepper.
Step 2: Season and Sear the Beef Tenderloin
- Rub the olive oil and herb mixture evenly all over the beef tenderloin roast, ensuring it is well coated.
- Heat an oven-safe skillet (cast iron is ideal) over medium-high heat until it is very hot.
- Sear the beef tenderloin on all sides, including the ends, for about 2-3 minutes per side, or until nicely browned. Searing creates a flavorful crust and locks in juices.
Step 3: Roast the Beef Tenderloin
- Transfer the skillet with the seared beef tenderloin to the preheated oven.
- Roast for 15-20 minutes for medium-rare, or 20-25 minutes for medium. Use a meat thermometer to check the internal temperature for desired doneness:
- Rare: 125-130°F (52-54°C)
- Medium-Rare: 130-135°F (54-57°C)
- Medium: 135-140°F (57-60°C)
- Medium-Well: 140-145°F (60-63°C)
- Well-Done: 145°F+ (63°C+)
- Remove the skillet from the oven and transfer the beef tenderloin to a cutting board.
- Tent loosely with foil and let it rest for 10-15 minutes. Resting allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful roast.
Part 2: Preparing the Roasted Cauliflower Salad
Step 1: Preheat Oven and Prepare Cauliflower
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the cauliflower florets with 3 tablespoons of olive oil, thinly sliced red onion, dried oregano, salt, and black pepper. Toss until the cauliflower is evenly coated.
Step 2: Roast the Cauliflower
- Spread the seasoned cauliflower and red onion in a single layer on a large baking sheet.
- Roast for 20-25 minutes, or until the cauliflower is tender and lightly browned, tossing halfway through. Roasting brings out the natural sweetness of the cauliflower and softens the red onion.
Step 3: Prepare the Lemon Vinaigrette
- While the cauliflower is roasting, prepare the lemon vinaigrette.
- In a small bowl or jar, whisk together the fresh lemon juice, ½ cup olive oil, Dijon mustard, honey or maple syrup, minced garlic, salt, and black pepper. Whisk or shake vigorously until the vinaigrette is well emulsified and creamy.
Step 4: Assemble the Roasted Cauliflower Salad
- Once the roasted cauliflower is ready, transfer it to a large serving bowl.
- Pour the lemon vinaigrette over the warm roasted cauliflower and red onion. Toss gently to combine and coat everything evenly.
- Add the chopped pistachios and chopped fresh parsley to the salad. Toss again to combine.
Part 3: Serving
Step 1: Slice and Serve the Beef Tenderloin
- After the beef tenderloin has rested, remove the foil and slice it against the grain into ¾-inch thick medallions.
- Arrange the beef tenderloin medallions on a serving platter or individual plates.
Step 2: Serve with Roasted Cauliflower Salad
- Spoon the roasted cauliflower salad alongside the sliced beef tenderloin.
- Serve immediately and enjoy!
Nutrition
- Serving Size: one normal portion
- Calories: 500-650
- Sugar: 5-8 grams
- Sodium: 300-500 mg
- Fat: 30-40 grams
- Saturated Fat: 8-12 grams
- Carbohydrates: 15-20 grams
- Fiber: 5-7 grams
- Protein: 40-50 grams
- Cholesterol: 150-200 mg