August 7, 2023
Montreal Steak Seasoned Beef with Fennel Mash and Rutabaga Hash Artichoke Salad
Tender beef meets a smooth and creamy fennel mash and salad packed with marinated artichokes, sautƩed rutabaga, onion, and bell pepper for a delicious meal. I like to make up the fennel mash and rutabaga hash at least a day ahead (though they will both keep refrigerated for up to a week or frozen for up to a month). Then it is just a matter of searing the steak and serving. I like to serve both the mash and salad at room temperature or slightly chilled, especially in the summer but you can also heat those components.
Servings: 3
Calories: 433kcal
Ingredients
Fennel Mash
- 1 fennel bulb sliced thin
- 1 teaspoon avocado oil or butter
- salt to taste
- 2 tablespoons Pernod optional, enhances fennel flavor
- 1/2 cup chicken stock or water
Rutabaga Hash Artichoke Salad
- 1 rutabaga peeled and diced into 1/2-inch pieces
- 2 teaspoons avocado oil divided
- 1/2 yellow onion diced
- 1 bell pepper diced
- 1/4 teaspoon paprika smoked or regular
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon salt plus more to taste
- 1/8 teaspoon black pepper fresh ground
- 1/8 teaspoon thyme dried
- 1 cup artichoke hearts marinated, drained and quartered
- 2 cups arugula
Steak
- 1 pound beef tenderloin 3 steaks
- 1 tablespoon Montreal Steak Seasoning
- avocado oil as needed
Instructions
For the Fennel Mash
- Heat the fennel with the avocado oil in a pan over medium high heat. Season with a bit of salt and cook, stirring occasionally until soft and tender and just beginning to brown, about 10 minutes. Add the Pernod, if using and cook until no liquid remains. Add the stock and cook until reduced by half, another 5 minutes.
- Transfer the fennel mixture to a blender and blend to desired consistency. I like to leave a bit of texture here. Set aside.
For the Rutabaga Hash Artichoke Salad
- Place the diced rutabaga in large microwave-safe bowl and cover tightly with plastic wrap. Microwave on high until soft, about 10 minutes, stirring occasionally.
- While rutabaga cooks, heat 1 teaspoon of the oil in large pan over medium heat. Add onion and bell peppers and cook until softened and golden brown, about 10 minutes. Transfer to a bowl.
- Heat the remaining teaspoon of oil in the pan over medium heat. Add cooked rutabagas and pack down with spatula. Cook, without moving, until underside of rutabagas are brown, 5 minutes. Turn the rutabagas over with a spatula, pack down again, and continue to cook until well browned and crisp on the opposite side, another 5 minutes. Reduce heat to medium-low and continue cooking, stirring rutabagas every few minutes, until crusty and golden on all sides, about 10 minutes. Stir in paprika, garlic powder, onion powder, salt, pepper, and thyme. Adjust seasoning to taste. Set aside to cool to room temperature.
For the Steak
- Preheat the oven to 200ĀŗF. Thoroughly dry and then generously season the steaks with the Montreal Steak Seasoning. Place onto a wire rack set into a rimmed baking sheet. Bake until the internal temperature of the steak is 115ĀŗF, about 20-45 minutes for medium-rare. This will vary depending on the thickness of your steak (thicker steaks will take longer) and oven conditions so check its internal temperature.
To Finish
- Heat a cast iron pan over high heat as the steak is coming out of the oven. When hot, add the avocado oil. Add the steak to the hot oil (it should sizzle immediately). Cook until steak is golden brown, about 45 seconds to 1 minute. Flip and cook the other side the same way. Remove the steaks and serve. No need to rest a reverse seared steak.
- Arrange arugula on serving plates. Toss the quartered artichokes with the reserved rutabaga hash and place the mixture on top of the arugula. Serve with the mash and steak along side.
Notes
Protein:Energy Quotient [calories]: 0.95, Protein % of calories: 38.7%
Nutrition without artichoke hearts: Calories: 359, carbs: 23g, Fiber: 7g, Fat: 11g, Protein: 37g, Protein:Energy Quotient [calories]: 1.25, Protein % of calories: 45.5%
Nutrition without fennel: Calories: 367, carbs: 20g, Fiber: 6g, Fat: 15g, Protein: 37g, Protein:Energy Quotient [calories]: 1.09, Protein % of calories: 42.2%
Nutrition without artichokes or fennel: Calories: 293, carbs: 17g, Fiber: 5g, Fat: 9g, Protein: 36g, Protein:Energy Quotient [calories]: 1.55, Protein % of calories: 50.9%
Nutrition Facts
Montreal Steak Seasoned Beef with Fennel Mash and Rutabaga Hash Artichoke Salad
Amount per Serving
Calories
433
% Daily Value*
Fat
17
g
26
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
90
mg
30
%
Sodium
740
mg
32
%
Potassium
1441
mg
41
%
Carbohydrates
26
g
9
%
Fiber
8
g
33
%
Sugar
12
g
13
%
Protein
38
g
76
%
Vitamin A
2455
IU
49
%
Vitamin C
110
mg
133
%
Calcium
185
mg
19
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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