Mediterranean Diet Pan-Fried Beef Rump with Herb Butter
Elevate your dinner table with this Mediterranean Diet Pan-Fried Beef Rump with Herb Butter—an elegant, protein-packed dish that merges simplicity with bold, herbaceous flavors. Tender beef rump steaks are seasoned with sea salt and black pepper, then pan-seared to juicy perfection, creating a caramelized crust that locks in their natural richness. The star of the recipe is a homemade herb butter infused with fresh parsley, rosemary, thyme, zesty lemon, and garlic, which melts over the warm steaks, imparting a burst of Mediterranean freshness. Ready in just 30 minutes, this recipe is perfect for a weeknight indulgence or a sophisticated dinner party. Pair it with roasted vegetables or a crisp salad for a balanced, Mediterranean-inspired meal you'll savor. With keywords like "beef rump steak recipe," "Mediterranean diet meal," and "herb butter steak," this dish is a must-try for meat lovers and healthy eating enthusiasts alike.
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Recipe Information
Ingredients
- 2 pieces beef rump steak
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 2 tablespoons unsalted butter
- 2 tablespoons fresh parsley
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 1 teaspoon lemon zest
- 2 cloves garlic
Instructions
Remove the beef rump steaks from the refrigerator about 30 minutes in advance to bring them to room temperature.
Finely chop the fresh parsley, rosemary, and thyme, and mix them with the softened butter, lemon zest, and minced garlic in a small bowl.
Transfer the herb butter mixture to a piece of plastic wrap, shape it into a log, and refrigerate until firm, about 20 minutes.
Season both sides of the beef rump steaks with sea salt and black pepper.
In a large skillet, heat the olive oil over medium-high heat until shimmering.
Add the seasoned steaks to the skillet and sear for 3-4 minutes on each side until a golden-brown crust forms and the internal temperature reaches your preferred doneness (125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well).
Remove the steaks from the skillet and let them rest on a warm plate for at least 5 minutes.
Slice the chilled herb butter and place a pat on each hot steak, allowing it to melt over the meat.
Serve immediately with your choice of Mediterranean sides like roasted vegetables or a fresh salad.
Nutrition Facts
Calories |
1726 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 127.2 g | 163% | |
| Saturated Fat | 48.4 g | 242% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 462 mg | 154% | |
| Sodium | 2636 mg | 115% | |
| Total Carbohydrate | 4.5 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 0.2 g | ||
| Protein | 131.1 g | 262% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 1782 mg | 38% | |
*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.
