Marchigian Beef with Pumpkin-Seed Crust, Roasted Fennel and Cannellini
A Le Marche-style dinner of seared beef finished with a toasted pumpkin-seed crust, served over warm cannellini beans and roasted fennel with rosemary and lemon. Beef and pumpkin seeds together carry roughly 8 mg of zinc — about 85% of the daily reference the body uses for immune support and skin repair.
- Prep
- 10 min
- Cook
- 25 min
- Total
- 35 min
- Servings
- 1
Ingredients
- 1(5 oz / 142g raw, ~105g cooked)grass-fed beef sirloin
- 2tbsp (16g)raw pumpkin seeds
- 1/2bulb (120g)fennel, cored and sliced
- 3/4cup (135g)cooked cannellini beans, drained
- 1.5tbsp (21g)extra-virgin olive oil
- 2cloves (6g)garlic, minced
- 1sprigfresh rosemary, leaves stripped
- 1/2(~12g juice)lemon, juiced
- 1tbspflat-leaf parsley, chopped
- 1/4tspsea salt
- 1/4tspblack pepper
Instructions
- 01
Heat the oven to 425°F (220°C). Toss the fennel slices with 1/2 tbsp olive oil, half the rosemary, salt and pepper. Spread on a small baking sheet and roast 18-20 minutes until the edges caramelize.
- 02
Toast the pumpkin seeds in a dry skillet over medium heat for 3 minutes, shaking often, until fragrant and lightly puffed. Transfer to a cutting board, cool briefly, and chop coarsely with a pinch of salt and the remaining rosemary.
- 03
Pat the beef dry and season generously with salt and pepper.
- 04
Wipe the skillet clean. Heat 1/2 tbsp olive oil over medium-high. Sear the beef 3 minutes per side for medium-rare. Transfer to a plate to rest.
- 05
Lower the heat to medium. Add the remaining 1/2 tbsp olive oil and the garlic. Cook 30 seconds, then add the cannellini and 2 tablespoons water. Warm through for 2 minutes, crushing a few beans for texture.
- 06
Slice the rested beef against the grain. Spoon the warm beans onto the plate, top with the roasted fennel and the sliced beef, and press the chopped pumpkin seeds onto the meat as a crust.
- 07
Finish with the lemon juice and parsley.
Nutrition (per serving)
- Calories
- 615kcal
- Protein
- 40g
- Carbs
- 36g
- Fat
- 32g
- Fiber
- 11g
- Selenium
- 30mcg
- Zinc
- 8mg
- Iron
- 6mg
- B12
- 2.2mcg
- Iodine
- 10mcg
- Sodium
- 620mg