Mediterranean Steak Recipe

Name: Mediterranean Steak
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Olive oil spray; 4 to 6 garlic cloves, chopped; 1/2 cup whole wheat couscous; 1/2 cup broth (beef or vegetable) or water; 1/2 to 3/4 pound boneless beef tenderloin, trimmed well; 1/4 cup red wine; 1 tablespoon olive oil; 1 tablespoon fresh lemon juice; 1/2 teaspoon dried marjoram; 1/2 teaspoon dried thyme; 2 cups fresh or frozen pearl onions; 4 plum tomatoes, quartered; 1/2 head broccoli, cut into florets (about 2 cups)

Servings: persons

Olive oil spray
4 to 6 garlic cloves, chopped
1/2 cup whole wheat couscous
1/2 cup broth (beef or vegetable) or water
1/2 to 3/4 pound boneless beef tenderloin, trimmed well
1/4 cup red wine
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
2 cups fresh or frozen pearl onions
4 plum tomatoes, quartered
1/2 head broccoli, cut into florets (about 2 cups)

1
Preheat the oven to 450F.
2
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
3
Scatter half the garlic in the pot.
4
Pour in the couscous and liquid.
5
Stir to distribute the couscous in an even layer.
6
Add the steak and sprinkle with the rest of the garlic.
7
In a small bowl, mix the wine, olive oil, lemon juice, marjoram, and thyme.
8
Pour half of the mixture over the steak.
9
Drop in the onions and arrange the tomato quarters skin side down.
10
Fill the rest of the pot with broccoli and pour the remaining wine mixture over all.
11
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
12
Serve immediately.
13
Calories: 724
14
Protein: 40g
15
Carbohydrates: 60g
16
Fat: 34g
17
Cholesterol: 98mg
18
Sodium: 144mg
19
Fiber: 11g

317

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: Olive oil spray, 4 to 6 garlic cloves, chopped, 1/2 cup whole wheat couscous, 1/2 cup broth (beef or vegetable) or water, and more.

Yes, Mediterranean Steak falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Mediterranean Steak

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions