A simple yet satisfying tenderloin (filet) steak paired with a lemon and herb grass-fed butter. It cooks quickly and is perfect for a protein-centric meal. The antioxidant properties of the herbs and the lemon's ability to enhance iron absorption are also great benefits.

About This Recipe

This is a simple recipe featuring a tender and elegantly flavored tenderloin steak served with highly aromatic herb butter. It's perfect for a busy day's lunch or a casual gathering. Using grass-fed butter enhances the flavor and nutritional value, while the acidity of the lemon cuts through the richness. When we (the geefee team) actually made it, it was easier than expected, and we enjoyed a rich flavor in a short amount of time. You can also make it deliciously with other cuts like skirt steak or ribeye.

Ingredients (Serves 2)

  • Tenderloin (filet steak) 400g (approx. 200g x 2 pieces) *Recommended thickness: approx. 2.5-3cm
  • Coconut oil 1 tablespoon (or olive oil)
  • Lemon 1 (used for zest and juice)
  • Grass-fed butter (unsalted) 2 tablespoons (approx. 30g)
  • Green onions (scallions) 3-4 stalks (finely chopped)
  • Thyme, rosemary 2-3 sprigs each (leaves chopped)
  • Parsley to taste (for garnish)
  • Sea salt, coarsely ground black pepper to taste
  • (Optional) Garlic 1 clove (minced)
  • Garnish: Carrot and red cabbage coleslaw, etc.

Instructions

  1. Take the steak out of the refrigerator 30-60 minutes before cooking to bring it to room temperature, and lightly pat both sides with paper towels to remove moisture. Sprinkle with salt just before cooking.
  2. Grate the zest of half a lemon, and squeeze the juice from the rest. Finely chop the green onions, and chop the thyme and rosemary leaves. Bring the butter to room temperature to soften.
  3. In a bowl, combine the butter, chopped herbs, lemon zest, green onions, and (optional garlic), mix well, and gradually add the lemon juice to form a smooth paste. Taste and adjust with a pinch of salt.
  4. Heat a frying pan well over medium-high heat, add the coconut oil, and once the oil is hot, add the steak. For a thickness of 2.5-3cm, cook for about 3-4 minutes on one side, flip, and cook for another 3-4 minutes (for medium-rare). Adjust the time according to your preferred doneness. Target internal temperatures: Rare 48-50°C, Medium-rare 52-55°C, Medium 58-60°C.
  5. Once cooked, remove from the heat, place the herb butter on top of the steak, wrap loosely in aluminum foil, and let it rest for about 5 minutes (this allows the juices to settle).
  6. Slice to your preferred thickness, plate, scatter chopped parsley, and serve with a squeeze of lemon. Serving with a carrot and red cabbage coleslaw as a garnish will give it a colorful finish.

Nutrition & Health Points

This recipe is characterized by its ability to efficiently provide high-quality protein. Tenderloin is relatively low in fat and rich in essential amino acids that support muscle repair and metabolism. Grass-fed butter tends to contain slightly more omega-3 fatty acids and conjugated linoleic acid (CLA) compared to conventional dairy butter, and also contains vitamins A and K2. Coconut oil contains medium-chain triglycerides (MCTs), which are characterized by their energy efficiency. The vitamin C in lemon enhances the absorption of non-heme iron, allowing you to efficiently take in the iron from the meat. Herbs have antioxidant properties, and using them for flavoring allows you to reduce salt intake, which is also healthy. If you are on a diet, we recommend reducing the amount of butter and finishing with olive oil instead.

Arrangement Tips

  • Change the cut of meat: It can also be made deliciously with skirt steak, ribeye, or sirloin. Please adjust the cooking time according to the cut.
  • Butter variations: Mix in blue cheese, add a small amount of miso for a Japanese style, or use garlic butter for a punch.
  • Dairy-free: If you are avoiding dairy, making a sauce with olive oil + chopped herbs + lemon instead of butter will make it refreshing.
  • Cooking method: When you want to cook thick cuts slowly, searing the surface in a frying pan and then placing it in a 180°C oven for about 5-10 minutes will result in an even finish. Low-temperature cooking (sous vide) is also recommended.
  • Garnish: Carrot and purple cabbage coleslaw, roasted potatoes, grilled vegetables, simple green salad, etc.

Summary

This is a recipe that allows you to make a highly satisfying steak with simple ingredients and steps. When we actually made it, it turned out to be a highly aromatic and elegant dish even in a short amount of time. The herb butter can be easily adjusted to suit your family's taste, and you can enjoy variations by changing the cut of meat or tweaking the butter. Please try it for a weekend or special occasion lunch.