Poached Beef Tenderloin with Watercress and Walnut Salad is a deliciously satisfying dish that highlights the magic of poaching. With tender, perfectly cooked beef tenderloins, this recipe is bursting with a delightful explosion of herbal flavors. The juicy flesh harmonizes with the freshness of the watercress and the nuttiness of the walnuts to create a delicious symphony. Indulge in the simplicity and elegance of this dish and savor every bite as the gentle poaching process ensures unparalleled tenderness. Improve your cooking skills and delight your taste buds with this exquisite recipe!
- 1l broth (one cube is enough)
- 1 large onion
- 1 head fennel, sliced
- 1 large carrot, sliced
- 2 bay leaves and 2 sprigs of rosemary
- 500g beef fillet
- 100g bag of watercress
- 4 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 50g chopped walnuts
- Bring the broth to the boil with onion, fennel, carrot and herbs.
- Cover and simmer for 10 minutes.
- Remove tendons from the beef fillet. Don’t tie it up.
- Season the beef all over and then add it to the boiling broth.
- Bring the broth back to a gentle boil and then reduce the heat until it is barely simmering.
- Cover and then cook for 18 minutes for medium-rare and 22 minutes for well done.
- Remove the pot from the heat, let the meat simmer in the broth for 15 minutes, remove and pat dry.
- Cut the beef into 8 pieces.
- The broth can be strained, cooled and reused.
- Prepare the salad by placing the watercress leaves on a small serving plate.
- Mix oil, vinegar, mustard and some spices.
- Drizzle half of the dressing over the watercress leaves and sprinkle with the nuts.
- Arrange the beef on top of the watercress.
- Mix 2 tablespoons of broth with the remaining dressing.
- Pour the dressing over the beef.
- Sprinkle with sea salt flakes.
- Serve with steamed Jersey Royal potatoes.
Equipment and tools
To make this recipe for Poached Beef Tenderloin with Watercress and Walnut Salad, you will need the following equipment and tools:
- Large soup pot
- cutting board
- slotted spoon
This recipe for Poached Beef Tenderloin with Watercress and Walnut Salad may contain the following allergens:
Please check the specific packaging of the ingredients used in this recipe for possible cross-contamination with allergens.
Storage and leftovers
If you have leftovers from this Poached Beef Tenderloin with Watercress Walnut Salad, follow these storage guidelines:
- Allow the beef tenderloin to cool completely before storing.
- Transfer the leftover beef tenderloin to an airtight container.
- Store the beef tenderloin in the refrigerator for up to 3 days.
- To serve, bring the beef fillet to room temperature and garnish with fresh watercress and walnuts.
The health benefits of poached beef tenderloin with watercress and walnut salad
When eating a healthy diet, it is important to consider both taste and nutritional values. The Poached Beef Tenderloin with Watercress and Walnut Salad recipe not only offers a delicious flavor combination but also comes with some health benefits. Let’s take a closer look at the nutritious components of this dish:
1. Beef tenderloin
Beef tenderloin, the star of this recipe, is a great source of high-quality protein. Protein is essential for building and repairing tissue, providing energy, and supporting a healthy immune system. In addition, beef tenderloin contains various vitamins and minerals, including iron, zinc and vitamin B12.
Using watercress not only gives this dish a refreshing and peppery flavor but also offers numerous health benefits. Watercress is low in calories and rich in antioxidants, vitamins and minerals. It is an excellent source of vitamin K, vitamin C and calcium, all of which are vital for maintaining strong bones and overall health.
Walnuts add a delicious crunch to the salad and are full of important nutrients. They are an excellent source of healthy fats, including omega-3 fatty acids, which have been shown to support heart health. Walnuts also contain antioxidants and various vitamins and minerals such as vitamin E, magnesium and copper.
4. Olive oil
Using extra virgin olive oil in dressing is a healthier alternative to many other oils. Olive oil is rich in monounsaturated fats, which have been linked to improved heart health. In addition, it contains antioxidants that can reduce inflammation and protect against chronic diseases.
5. Balsamic vinegar
Balsamic vinegar not only adds a tangy flavor to the dressing but also offers potential health benefits. It contains polyphenols, plant compounds with antioxidant properties. These antioxidants may help reduce the risk of chronic diseases, including heart disease and certain types of cancer.
6. Dijon mustard
Although Dijon mustard is used in small quantities in this recipe, it gives the dressing a unique and tangy flavor. Mustard seeds, which are used to make Dijon mustard, contain various nutrients, including vitamins A, C and K, as well as minerals such as potassium and calcium. In addition, mustard seeds are considered to have potentially anti-inflammatory and antimicrobial properties.
Overall, Poached Beef Tenderloin with Watercress Walnut Salad is not only a delicious meal but also a nutritious meal. This dish offers a well-rounded combination of proteins, vitamins, minerals and antioxidants that contribute to a balanced diet and support overall health.