|
Barbecued Eye Fillet with Carrots, Eggplant & Israeli Couscous Salad
Soak up the balmy summer air and enjoy the company of friends and family whilst you barbecue. This recipe pairs the eye fillet with a colourful vegetable and couscous salad, drizzled with a punchy herb dressing.
Prep: 30 mins
Cook: 25 mins
Serves 8
Good source of iron
Low Sodium
|
IngredientsBeef
Salad
Green herb dressing
|
Method |
Nutrition Information Per Serving
Serving size: 390g| Energy kJ (kcal) | 2436 (582) |
| Protein (g) | 34.8 |
| Fat (g) | 31.3 |
| Saturated (g) | 7.0 |
| Carbohydrate (g) | 36.8 |
| Sugars (g) | 8.1 |
| Sodium (mg) | 79.1 |
| Dietary Fibre (g) | 7.7 |
| Iron (mg) | 5.2 |
| Zinc (mg) | 3.9 |
| Vitamin B12 (ug) | 1.3 |
| Vitamin D (ug) | NA |
| Selenium (ug) | 10.8 |
- Oven cooking a whole beef eye fillet – 1.5kg: Preheat the oven to 210°C. Heat a large frying pan or cast iron flat plate over high heat. Brown fillet on all sides. Remove and place in a shallow baking tray. Spread over a little Dijon mustard, drizzle with a little olive oil and grind over black pepper. Place in the hot oven and cook for 18 minutes for medium rare beef. Remove from the oven, sprinkle with salt, cover loosely with foil or baking paper and a tea towel and leave to rest.
- Preserved lemon in a jar can be purchased at your local supermarket or foodstore. Rinse and finely slice or chop the rind before use. Discard fleshy bits.
You may also like these recipes...
Serves: 6-8
Prep:
1 hour 15 mins
Cook:
30 mins
Suitable Cuts: Beef Mince
Serves: 4-6
Prep:
35 mins
Cook:
25 mins
Suitable Cuts: Lamb or beef mince
Serves: 4-5
Prep:
15 mins
Cook:
1 hour 30 mins
Suitable Cuts: Cross-Cut Blade, Chuck, Gravy Beef
|
|
BEEF + LAMB NEW ZEALANDPO BOX 33 648TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE
0800 733 466enquiries@beeflambnz.co.nz   
|
Green herb dressing
Place the herbs, spring onion, garlic, lemon zest, cumin and chilli in the bowl of a food processor. Process to roughly chop the herbs. While the processor is on, drizzle in the olive oil followed by the vinegar. Season with salt and place dressing in a small screw top jar. Keep in the fridge.Heat a barbecue plate until medium-hot.
Rub the beef with olive oil and place on the barbecue plate. Barbecue for 20 minutes, turning beef 4 times to brown all sides. Lower the heat and barbecue for a further 5 minutes for medium rare beef.Beef
Transfer to a large plate, season with salt and freshly ground black pepper. Cover loosely with foil or baking paper and a clean tea towel and leave to rest for at least 20 minutes.
Heat a barbecue grill until medium-hot.
Salad
Bring a large saucepan of lightly salted water to the boil. Add the Israeli couscous and cook for 7-8 minutes until tender. Drain and refresh under cold water to arrest cooking. Drain well, then place in a large bowl and drizzle with 1 tablespoon olive oil to prevent sticking and set aside.Brush eggplant slices with some of the remaining olive oil and place on the grill and cook until very tender. Cut into big chunks and add to the Israeli couscous.
Place the carrots in a bowl with the remaining olive oil and season. Place the carrots on the grill, turning often, until tender or cooked to your liking. Remove and place in with the Israeli couscous.
Add the preserved lemon, greens and mint. Toss gently to combine, adding a little extra olive oil if needed and a good few squeezes of lemon juice. Place on a large shallow serving plate.
To serve
Slice the eye fillet across the grain and arrange on top of the salad. Drizzle with some of the green herb dressing and serve the remainder in a separate small bowl for passing.