Surf & Turf with prawns and beef tenderloin

Ingredients

• 2 (about 180 g each, at least 4 cm thick)beef tenderloin medallions
• 12large raw prawns, peeled and deveined, tails left on
• 3 tbsp (45 ml)neutral oil, such as sunflower oil
• 50 gunsalted butter
• 4, halvedgarlic cloves
• 4 sprigsfresh thyme
• 1 tbspfresh parsley, finely chopped
• Juice of 1/2lemon
• 1 tspsmoked paprika
• To tastecoarse sea salt and freshly ground black pepper
• 1, cut into wedgeslemon, for garnish

Instructions

1. 1

   Prepare the beef

   Take the medallions out of the fridge at least 30 minutes before cooking. Pat them dry with kitchen paper and season generously with salt and black pepper.

2. 2

   Season the prawns

   Peel and devein the prawns, leaving the tails on. Season lightly with salt and a pinch of smoked paprika.

3. 3

   Sear the beef

   Heat a cast-iron skillet over high heat without oil until very hot, then add a splash of neutral oil. Sear the medallions for 2 to 3 minutes per side for medium-rare. During the final minute, add a knob of butter, the halved garlic cloves and thyme, and keep spooning the melted butter over the beef.

4. 4

   Rest the meat

   Transfer the beef to a warm plate and leave it to rest for 5 minutes under aluminium foil.

5. 5

   Cook the prawns

   Turn the heat down to medium-high. Use the same pan with its browned butter, adding a small knob more butter if needed. Cook the prawns for 1 to 2 minutes per side, until pink and cooked through. At the last moment, add the chopped parsley and a generous splash of lemon juice, then shake the pan well.

6. 6

   Serve immediately

   Arrange the beef and prawns on a warm plate. Spoon some garlic-and-thyme butter over the meat, garnish with a lemon wedge and a little fresh parsley, and serve straight away.

What is surf and turf?

Surf and turf pairs seafood with meat, most often shellfish and beef. It is a restaurant-style combination that turns two familiar ingredients into a celebratory main course.

Here, thick tenderloin medallions and prawns share a pan, so the browned butter, garlic and thyme bring the two elements together. Lemon brightens the rich finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 760 calories, 92g protein, 5g carbs, 42g fat.

Beef and prawns provide most of the protein, while the oil and butter account for much of the fat and energy. The prawns and any potato or bread served alongside contribute carbohydrates; add a generous portion of vegetables or salad to round out the plate.

Choosing the ingredients

Beef: Medallions at least 4 cm thick give the outside time to brown while the centre stays tender. Patting them dry helps the surface sear rather than steam.

Prawns: Large raw prawns are easiest to time alongside the beef and stay juicy when cooked briefly. Leaving the tails on gives them a neat presentation.

Butter and herbs: Unsalted butter lets you control the seasoning, while thyme and garlic flavour the pan juices. Parsley and lemon are added at the end for a fresher finish.

Getting a good sear

Heat the cast-iron pan thoroughly before adding oil; a properly hot surface helps brown the beef quickly. Avoid moving the medallions around while they sear.

The method gives a 2 to 3 minute sear per side for medium-rare, but thickness and pan heat affect the result. Use a meat thermometer if you want to check the centre precisely.

Basting without burning

Add the butter, garlic and thyme only in the final minute of searing. Tilt the pan slightly and spoon the foaming butter over the beef, keeping an eye on the garlic so it does not turn bitter.

Resting the meat for 5 minutes under foil gives the juices time to settle before serving. Keep it loosely covered rather than tightly wrapped.

Knowing when prawns are done

Cook the prawns in the same pan for 1 to 2 minutes per side. They are ready when pink and opaque throughout; take care not to leave them in the hot pan once cooked.

Parsley and lemon go in at the last moment. Shaking the pan distributes the bright, buttery juices over the prawns without prolonging their cooking.

What to serve alongside

Serve the beef and prawns with the pan butter and lemon wedges, alongside something that can catch the juices. Roast potatoes, mash or crusty bread all work well.

For a fresher plate, add a green salad or steamed green vegetables. Keep any side simply seasoned so it does not compete with the garlic, thyme and smoked paprika.

Recipe notes & tips

• Bring the beef out of the fridge at least 30 minutes before cooking, as directed, so it is not fridge-cold when it hits the pan.
• Dry the beef well before seasoning to encourage browning.
• Have the garlic, thyme and butter ready before you start searing; the final minute moves quickly.
• Cook the prawns only until pink and opaque so they remain tender.
• Warm the serving plate while the beef rests to help keep the meal hot.

Variations

• Add chilli: Sprinkle a little chilli flake into the butter when the prawns are nearly done.
• Use rosemary: Swap the thyme for a small sprig of rosemary for a more piney aroma.
• Make it citrusy: Add a little finely grated lemon zest with the parsley.
• Serve with greens: Add steamed asparagus or green beans as a simple side.
• Add a sauce: Serve with a little extra lemon butter made separately, rather than crowding the pan.

Common mistakes to avoid

• Crowding the pan: The beef needs direct contact with the hot surface, so cook in batches if the skillet is too small.
• Adding butter too early: It can burn during the initial high-heat sear; wait until the final minute.
• Skipping the rest: Cutting the beef immediately can let juices run onto the plate; give it the full 5 minutes.
• Overcooking the prawns: They turn firm and rubbery if left in the pan too long; remove them once pink and opaque.
• Leaving the garlic unattended: It can scorch in hot butter, so baste continuously and watch its colour.

How to store

Refrigerate leftovers in an airtight container and eat within 2 days. Reheat gently in a covered pan over low heat until hot, taking care not to overcook the prawns; the beef is also good served cold, sliced.

Frequently asked questions