Seared Beef Salad With Capers Mint Food

SEARED BEEF SALAD WITH CAPERS & MINT

Seared beef salad with capers & mint image

This quick and easy salad is drizzled with a tangy, herby dressing and topped with sliced fillet steak. Low in calories, it's a good source of iron and fibre

Provided by Good Food team

Categories Dinner, Lunch, Main course, Supper

Time 22m

Number Of Ingredients 13

Ingredients

150g new potatoes , thickly sliced
160g fine green beans , trimmed and halved
160g frozen peas
rapeseed oil , for brushing
200g lean fillet steak , trimmed of any fat
160g romaine lettuce , roughly torn into pieces
1 tbsp extra virgin olive oil
2 tsp cider vinegar
½ tsp English mustard powder
2 tbsp chopped mint
3 tbsp chopped basil
1 garlic clove , finely grated
1 tbsp capers

Steps:

Cook the potatoes in a pan of simmering water for 5 mins. Add the beans and cook 5 mins more, then tip in the peas and cook for 2 mins until all the vegetables are just tender. Drain.
Meanwhile, measure all the dressing ingredients in a large bowl and season with black pepper. Stir and crush the herbs and capers with the back of a spoon to intensify their flavours.
Brush a little oil over the steak and grind over some black pepper. Heat a non-stick frying pan over a high heat and cook the steak for 4 mins on one side and 2-3 mins on the other, depending on the thickness and how rare you like it. Transfer to a plate to rest while you carry on with the rest of the salad.
Mix the warm vegetables into the dressing until well coated, then add the lettuce and toss again. Pile onto plates. Slice the steak and turn in any dressing left in the bowl, add to the salad and serve while still warm.

Nutrition Facts : Calories 357 calories, Fat 13 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 25 grams carbohydrates, Sugar 8 grams sugar, Fiber 12 grams fiber, Protein 29 grams protein, Sodium 0.5 milligram of sodium

PAN SEARED SCALLOPS WITH TOMATOES AND CAPERS

Pan Seared Scallops with Tomatoes and Capers image

Pan seared scallops with cherry tomatoes, capers, and a white wine sauce. Comes together quickly for an easy weeknight dinner. Keto and low carb.

Provided by Kathleen

Categories Fish

Time 25m

Number Of Ingredients 1

Ingredients

1 pound dry sea scallops, rinsed and patted dry1 tablespoon extra-virgin olive oil (plus more as needed)1 pint cherry tomatoes½ cup dry white wine2 tablespoons capers, rinsed3 tablespoons butter3/4 teaspoon Kosher salt¼ teaspoon ground pepperJuice of 1/4 lemon

Steps:

Rinse, trim, and pat scallops dry. Salt and pepper both sides of scallops.
Heat a cast iron skillet on medium-high heat. Add 1 tablespoon of olive oil and 1 tablespoon of butter. When butter begins to foam, add scallops and let them sear, undisturbed for about 3-4 minutes. (Be sure not to crowd the scallops, you want them to sear, not steam.)
Turn the scallops over and let them cook for 2-3 minutes more, until browned. Remove to a plate, tent with foil to keep warm.
Add tomatoes to the pan, let them sear on one side, then stir until they begin to burst, about 3-4 minutes.
Add the wine and the capers, stirring and scraping up the browned bits. Cook until wine has reduced by half.
Remove the pan from the heat, stir in remaining butter and season with salt and pepper to taste. Pour mixture over the scallops, add lemon juice, and serve.

Nutrition Facts : Calories 223 calories, Sugar 2.3 g, Sodium 551.6 mg, Fat 12.9 g, SaturatedFat 6.1 g, TransFat 0 g, Carbohydrate 7.6 g, Fiber 1.1 g, Protein 14.6 g, Cholesterol 50.1 mg

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