Pan-fried Venison Steak with Rosemary Mash & Greens
Venison can be bought as a wild meat in Ireland. Unlike beef, chicken or pig, the animal will nt have had antibiotic treatment and will have roamed freely and eating natural food. Like wild salmon, it moves a lot and is a lean animal as it has to find its own food.
This is a lovely celebration meal and an excellent alternative to beef. By eating Deer, we help to avoid culling.
1 Serving: Carb 34g Kcals 517 Protein 55g Fat 14g Fibre 10g
200g x 2, Wild Venison Steaks (FX Buckleys)
150g x 2, 2 small-medium potatoes
5g 1 teaspoon butter
5ml, 1 teaspoon of olive oil
1 long sprig of rosemary
15ml, 1 tablespoon balsamic vinegar
10g, 2 garlic cloves crushed
150ml beef stock
80g, 5-6 large blackberries
50ml Red Wine
5ml olive oil
- Have the venison out of the fridge at room temperature for an hour or more before cooking.
- Boil or steam the potatoes and peel them if they are not organically grown (pesticides on the skin) . If they are organic you can keep the skin for the extra fibre although some prefer a smooth mash. Mash them and mix in the butter. Set aside
3. Chop the green of the rosemary sprig finely and set aside.
4. Add 1 tsp of butter to the frying pan and on a moderate to high heat (7 on induction hob) add the venison, turning after 5 minutes. After 10 minutes, it will be slightly pink in the middle. Remove the steaks to a plate and rest them for 5 minutes while you make the sauce. Juices will seep from the steak and you add these back into the sauce.
5. Now prepare the sauce in the same pan. Add the balsamic vinegar to deglaze the pan then add the beef stock, garlic, red wine and stir on a high heat, to turn off the alcohol. Turn the heat back to a gentle simmer and squish the blackberries into the sauce leaving chunks of berry. Season with salt and pepper. Leave to gently simmer and reduce while you finish the meal.
6. Add 1 tsp oil to a frying pan and add in the finely chopped rosemary and allow it to gently soften for 5 mins. You will smell its oils. Add the mashed potato into the pan and mix well and re-heat the potato.
7. Add 1 tsp olive oil to another pan and fry the asparagus , turning until you see a light brown sear on the stalks. Season with salt and pepper as they cook. They only take 2 to 3 mins max. Turn the heat down. Keep them crunchy.
8. Add the spinach on top of the asparagus and put a lid on to wilt the spinach.
9. Plate up.