B. Dodd’s Filet Mignon Cranberry & Pear Salad

If you love steak but are watching calories and fat intake, this is the steak recipe for you. Filet Mignon (Tenderloin filet) is very lean with very little fat, yet is the most tender cut of steak. Each serving will contain about 320 calories and 14 grams of fat including 3 grams of saturated and 7 grams of monounsaturated fat. It is an excellent source of protein, niacin, and vitamins B6 and B12. The recipe is a good source of fiber and iron as well.

* Recipe based upon a version at Beef What’s For Dinner.

Total Recipe Time: About 30 minutes
Number of Servings. Four (4)

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Tenderloin Steaks

(4) Tenderloin Steaks at 4 ounces each. 3/4″ thick.
Remove from refrigerator, bring to room temperature (about 30 minutes
Right before cooking very lightly rub steaks with olive season with Kosher salt and ground black pepper

Salad Ingredients

1 Package mixed baby greens. About 5 ounces
1 Medium Red Pear. Cored. Slice into 16 wedges
1/4 Cup of dried cranberries
1/4 Cup of chopped pecans
1/4 Cup of shredded or crumbled cheese (optional)

Honey Mustard Dressing Ingredients

1/2 Cup prepared honey mustard
3 Tablespoons of water/ 1 1/2 Teaspoons of olive oil
1 Teaspoon of red wine vinegar
1/4 Teaspoon of coarse ground black pepper
1/8 Teaspoon of salt

Steak Pan Frying Directions

Just before cooking, very lightly rub steaks with olive oil. Not dripping. Season with Kosher salt and coarse ground black pepper. At high heat, place skillet on stove top. It might smoke a bit so make sure exhaust is on. Test heat with a drop of water. If it “dances” and disappears, the pan is ready for steaks.

Place (4) filets on the skillet. Leave room between steaks and don’t let them touch the sides of the skillet. Let cook on one side for about 4 minutes the turn to the other side for about 4 minutes. If you prefer rare, they’re likely done.

If not done, using an oven mitt, place skillet into the oven preheated to 400 degrees Fahrenheit to continue cooking. Turn often using tongs. Check meat temperature with an instant read thermometer unit the center reaches the desired temperature. See temperature chart below for doneness. When ready, remove from skillet, place on a plate, cover lightly with aluminum foil. Let steak rest for about 5 minutes.

Instant Read Thermometer Temperatures

125 Degrees F. Rare. Cool red throughout.
135 Degrees F. Medium Rare. Warm red center.
145 Degrees F. Medium. Pink with a slightly warm center.
155 Degrees F. Medium Well. Slightly Pink.
165 Degrees F. Well Done. No pink at all.

Preparation of Dressing and Presentation

While steaks are resting, whisk Honey Mustard Ingredients in a small bowl until well blended. Then divide salad greens equally among four plates. Top each salad with dried cranberries, pear wedges, chopped pecans, and dressing. Cheese of your choice is optional.

Carve steak into thin slices and divide equally over the salads. Now ready to enjoy.

By Tony Subia
I’m a veteran of the marketing, promotion and graphic communications industry. Today, my passion is writing and publishing articles about travel venues, attractions, restaurants, food and other topics of interest.