Heart-Healthy Pan-Fried Beef Rump with Herb Butter
Elevate your dinner game with this **Heart-Healthy Pan-Fried Beef Rump with Herb Butter**, a flavorful yet nutritious dish perfect for any occasion. This recipe highlights tender, perfectly seared beef rump steak, seasoned simply with sea salt and black pepper for natural flavor. The showstopper is the homemade herb butter, a fragrant blend of fresh parsley, thyme, rosemary, garlic, and a hint of zesty lemon. Cooked in heart-healthy olive oil, the steak achieves a golden crust while maintaining a juicy interior, and a quick dollop of the melting herb butter adds an irresistible burst of flavor. In just 35 minutes from start to finish, this easy-to-make dish is perfect for a sophisticated weeknight meal or an impressive dinner party entrée. Pair it with steamed veggies or a crisp salad for the ultimate guilt-free indulgence! Keywords: seared beef rump, herb butter, heart-healthy recipe, quick dinner, protein-packed meal.
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Recipe Information
Ingredients
- 1 lb beef rump steak
- 1 tbsp olive oil
- 2 tbsp unsalted butter
- 2 tbsp fresh parsley
- 1 tbsp fresh thyme
- 1 tsp fresh rosemary
- 1 tsp lemon zest
- 1 garlic clove
- 0.5 tsp sea salt
- 0.5 tsp black pepper
Instructions
Start by preparing the herb butter. Finely chop the fresh parsley, thyme, and rosemary. Peel and mince the garlic clove. In a small bowl, combine the unsalted butter, chopped herbs, minced garlic, and lemon zest. Mix well until smooth and set aside.
Season the beef rump steak with the sea salt and black pepper on both sides.
Heat the olive oil in a non-stick skillet over medium-high heat. Once the oil is hot, place the beef rump steak in the skillet.
Cook the steak for 4-5 minutes on each side for medium-rare, or adjust the time according to your desired level of doneness.
While the steak is cooking, occasionally press it down slightly with a spatula to ensure an even sear.
Once cooked to your liking, remove the steak from the skillet and let it rest for 5 minutes. This ensures the juices redistribute throughout the meat.
Top each piece of steak with a small dollop of herb butter and let it melt gently over the warm meat as it rests.
Slice the steak against the grain and serve with additional herb butter on the side if desired.
Nutrition Facts
Calories |
1478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.2 g | 136% | |
| Saturated Fat | 43.4 g | 217% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1445 mg | 63% | |
| Total Carbohydrate | 3.3 g | 1% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 0.1 g | ||
| Protein | 118.8 g | 238% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 1606 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
