Seared Steak With Rocket & Wheat Salad
This recipe brings together tender medallion steaks seared to perfection alongside flavorful wheat, feta, cherry tomatoes, and rocket salad. The steaks are cooked to your desired level of doneness and served with a zesty dressing that ties all the components together harmoniously. Perfect for a delicious and satisfying meal option.
— Constant Cookbook
Ingredients
- 4 medallion steaks about 140g/5oz each
- 1 pack trimmed spring onions
- 4 tbsp extra-virgin olive oil
- 2 x 220g packs pre-cooked wheat (we used Ebly Tender Wheat)
- 1 tbsp red wine vinegar
- ½ tsp Dijon mustard
- 100g feta cheese
- 100g cherry tomatoes , halved (or use Sunblush tomaotes)
- 50g pack rocket , preferably wild
Instructions
- Put a heavy-based frying pan over a medium-high heat. Brush the steaks and onions with 1 tbsp oil and season the steaks. Lay the steaks in the pan, pressing them flat with a palette knife, and fit the onions around them. Cook the steaks for 21⁄2-3 minutes on each side for medium rare, turning the onions when you turn the steaks.
- Meanwhile, tip the wheat into a large saucepan. Add 4 tbsp water and stir. Heat through for 3-4 minutes, stirring once or twice.
- Whisk together the 3 tbsp olive oil, vinegar and mustard to make a dressing. Crumble the feta into a bowl, add the tomatoes and rocket, then tip in the wheat. Pour in the dressing and mix. Serve with the steaks and onions.
Yield
Easily halved
Nutrition
- Calories: 752 calories
- Fat Content: 27 grams fat
- Saturated Fat Content: 9 grams saturated fat
- Carbohydrate Content: 81 grams carbohydrates
- Fiber Content: 7 grams fiber
- Protein Content: 50 grams protein
- Sodium Content: 1.2 milligram of sodium
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