Beef Fillet with Smoking Marrowbone, Beet & Gherkin Salad
This is an easy, seasonal dish which allows clean flavours and even a bit of chef-y theatre. The marrow, whilst adding an instant umami flavour, also has great health benefits. Bone marrow is a source of protein and high in monounsaturated fats. These fats are known to decrease LDL cholesterol levels, resulting in a reduced risk of cardiovascular disease. If you aren’t cooking on a BBQ then you can melt the marrow with a kitchen torch.
2 x beef fillet steaks or steak of your choice
1 x marrowbone (split- ask your butcher to do this) BBQ
2 x beetroot – I’ve used golden and candy beet peeled and 1cm diced
1 x medium potato peeled and 1cm diced
1/2 small red onion finely diced
3 x medium gherkins (or two LG) diced
1 Tbsp sunflower oil
2 x tbsp roasted nut oil – I’ve used roasted sunflower seed oil but you can use roasted sesame oil
1 tbsp sunflower seeds
- Turn on oven to 200 degrees
- Turn on BBQ
- Remove the meat from the fridge
- Mix the diced beet with the potato and 1 tbsp sunflower oil. Line a tray with foil. Add the beet and potato mix to the tray, season well, and put in the oven for 30 min.
- Cut two large pieces of marrow away from the bone.
- Heat a dry pan, add the sunflower seeds and toast. Put to one side.
- After 30 mins, remove the beet/potato mix and leave to cool slightly
- Add the steak to the BBQ. I like mine rare, so I cooked it for 1 min on each side. For medium rare 1.5 min each side.
- Put aside to rest.
- Mix the beet and potato mix with the gherkin, onion and toasted oil.
- Plate up the salad, top with the sunflower seeds.
- Plate the steak, place a piece of marrow on the steak. Now here comes the fun part 😊 make sure you are well ventilated and add a small piece of charcoal from the BBQ on top of the marrowbone. This will create a moist flavour bomb to the steak and a bit of drama.