South American Marinated Steak

almost ready for hubby bear and baby bear

almost ready for hubby bear and baby bear

This would have to be one of hubby bears favorite meals; anything that features steak is a winner with him! 

As much as I enjoy pottering in the kitchen, pre-prep saves the day on week nights when I get home from work and everything needs to happen all at once and get done now. 

We tend to go to the butcher once a month and stock up, then when I get home there’s a flurry of activity in the kitchen as I make burger patties mixes, marinated steaks, curry pastes, teriyaki and satay sauces, portion everything off and throw it in the freezer.  There’s something both satisfying and comforting knowing you have a freezer full of meals essentially ready to go!  Plus with the steaks, I personally think the marinade seems to penetrate deeper through the freezing and defrosting process. 

The steak gets cooked first on the hob and then in the oven, so you either need to have a heavy based fry pan that you can put in the oven, or else you need to have your oven proof dish heating up in the oven while you’re pre-heating it.

INGREDIENTS (Makes 4 portions)

600g rump steak

1 Tablespoon fennel seeds

1 Tablespoon ground cumin

1 Tablespoon ground coriander

1 Tablespoon ground paprika

1 large clove of garlic

2 Tablespoons of olive oil


Pre-heat your oven to 200C.

In a heavy based fry pan, gently dry fry your spice mix (cumin, fennel, coriander and paprika).  When it’s starting to smell enticingly aromatic, it’s done.  Get it off the heat because you don’t want it to keep cooking and burn. 

Crush the clove of garlic and mix together with the toasted spices and the olive oil so you have a wonderful paste, smear this all over the steak.  If you’re going to freeze the steak  for later cooking, you can just put it in a freezer bag now and pop it in the freezer, if you’re going to cook on the same day, cover and place in the fridge for at least 1 hour (see why it’s good to split the prep and the cooking!).

When you’re ready to cook the steak, heat a heavy based fry pan to searing hot, pop the steak in the pan and sear each side (1 min is all that’s needed for this).  Then either transfer the whole pan to the oven to finish off cooking, or transfer the steak to your oven proof dish which by now should be the same temperature as the oven.  We like our steak medium rare, so I tend to bake for ~5-10 mins depending on the thickness of the steak.  This usually ensures that the middle of the steak is pink enough for daddy bear and the edges are completely cooked and suitable for baby bear.  Win win!

I serve this with roasted pumpkin and beetroot, steamed broccoli and gorgeous chunks of creamy avocado.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s