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    Seared Aberdeen Angus Fillet with Oven-roasted Onions and Watercress Salad

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    Seared Aberdeen Angus Fillet with Oven-roasted Onions and Watercress Salad

    Lean beef is low in fat and saturates and is a rich source of protein, iron and B vitamins. Red onions are rich in quercetin, which helps fight heart disease, and dark green salad leaves are rich in antioxidant carotenoids, which fight cancer

    • Preparation time: 5 minutes
    • Cooking time: 70 minutes
    • Total time: 1 hour 15 minutes 60 minutes 15 minutes

    Serves: 4


    • 800g small red onions, peeled and cut into segments
    • 2 tbsp olive oil
    • 1½ tbsp balsamic vinegar
    • 2 tsp soft brown sugar
    • 1-2 sprigs rosemary, leaves only
    • Salt and freshly ground pepper
    • 1 tsp groundnut oil
    • 4 x 150g Aberdeen Angus beef fillet steaks
    • 135g bag watercress, rocket and spinach salad


    1. Preheat the oven to 200°C, gas mark 6. Arrange the onions in a roasting tray into which they just fit comfortably. Mix the oil, vinegar, sugar and rosemary. Season. Pour over the onions. Stir well to coat. Put a piece of foil over the onions to stop them burning but don't seal the dish. Roast for 25 minutes then turn and baste well, adding 1-2 tbsp water if the onions look dry. Return to the oven for 25 minutes, then baste again and cook for a further 20 minutes without the foil or until soft and caramelised.
    2. When the onions are nearly done, heat a griddle pan until very hot, brush with the groundnut oil. Season the steaks and sear for 1-2 minutes a side (1 minute will produce blue steaks, 2 minutes rare). Leave to rest for a 2-3 minutes then serve with the onions and the salad leaves.

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    Serving tips

    Suggestions for the rest of the day:
    Breakfast: A bowl of Weetabix with skimmed milk; half a pink grapefruit.
    Lunch: Open sandwich of dark rye bread with houmous, tomato and salad leaves.


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