How to Cook Tenderloin Steak — Two Recipes

Name of Cut: Tenderloin Steak
Cut Details: 2 medallion steaks per pack, 2” thick each. Total package weight ~400g. Lean and very tender.
Best For: High-heat searing, quick roasting, or sous vide with a gentle finish.

🍳 Quick & Easy — Cast Iron Tenderloin Medallions

Serves: 2
Prep Time: 5 min | Cook Time: 10 min

Ingredients:

• 2 tenderloin steaks (~400g total)

• 1 tbsp olive oil or butter

• Salt and freshly ground pepper

• Optional: fresh rosemary or thyme

Instructions:

1. Let steaks sit at room temp for 20–30 min.

2. Season with salt and pepper on all sides.

3. Heat a cast iron pan over medium-high heat. Add oil.

4. Sear steaks for 2–3 min per side.

5. Reduce heat to medium. Continue cooking 1–2 more min per side until internal temp reaches 125°F (for rare) or 130°F (medium-rare).

6. Rest 5 min before serving.

🍷 Slow & Savoury — Tenderloin Roast-Style

Serves: 2
Prep Time: 10 min | Cook Time: 25 min

Ingredients:

• 2 tenderloin steaks (~400g total)

• 1 tbsp olive oil

• 1 tbsp Dijon mustard

• 1 tsp chopped fresh rosemary

• 1 garlic clove, minced

• Salt and pepper

Instructions:

1. Preheat oven to 250°F.

2. Mix mustard, rosemary, garlic, salt, and pepper. Rub onto steaks.

3. Place steaks on a wire rack over a tray. Roast for 20–25 minutes, until internal temp is 115–120°F.

4. Sear in a hot skillet for 1 min per side to finish.

5. Rest 5 min and serve.

🐄 Grass-fed Tip: Grass-fed tenderloin cooks faster due to its leanness. Always use a thermometer and avoid overcooking.