Mediterranean Diet Pan-Fried Beef Rump with Herb Butter

Savor the rich, bold flavors of the Mediterranean with this Pan-Fried Beef Rump with Herb Butter, a recipe that marries tender, seared steak with a luxurious medley of fresh herbs. Perfectly seasoned beef rump steaks are pan-fried to golden perfection, then crowned with a melt-in-your-mouth herb butter infused with parsley, rosemary, thyme, lemon zest, and garlic. This quick yet elegant dish, ready in just 30 minutes, embodies the simplicity and freshness of the Mediterranean diet. Serve it alongside roasted vegetables or a crisp Mediterranean salad for a complete, restaurant-quality meal that’s perfect for weeknights or special occasions. Whether you're seeking a high-protein entrée or a taste of coastal-inspired cuisine, this recipe is sure to impress.

Nutriscore Rating: 52/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 2

Ingredients

• 2 pieces beef rump steak
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 2 tablespoons unsalted butter
• 2 tablespoons fresh parsley
• 1 teaspoon fresh rosemary
• 1 teaspoon fresh thyme
• 1 teaspoon lemon zest
• 2 cloves garlic

Directions

Step 1

Remove the beef rump steaks from the refrigerator about 30 minutes in advance to bring them to room temperature.

Step 2

Finely chop the fresh parsley, rosemary, and thyme, and mix them with the softened butter, lemon zest, and minced garlic in a small bowl.

Step 3

Transfer the herb butter mixture to a piece of plastic wrap, shape it into a log, and refrigerate until firm, about 20 minutes.

Step 4

Season both sides of the beef rump steaks with sea salt and black pepper.

Step 5

In a large skillet, heat the olive oil over medium-high heat until shimmering.

Step 6

Add the seasoned steaks to the skillet and sear for 3-4 minutes on each side until a golden-brown crust forms and the internal temperature reaches your preferred doneness (125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well).

Step 7

Remove the steaks from the skillet and let them rest on a warm plate for at least 5 minutes.

Step 8

Slice the chilled herb butter and place a pat on each hot steak, allowing it to melt over the meat.

Step 9

Serve immediately with your choice of Mediterranean sides like roasted vegetables or a fresh salad.

Nutrition Facts

Serving size	(579.9g)

Amount per serving	% Daily Value*
Calories	1726.4

Total Fat 127.2g	0%
Saturated Fat 48.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 462mg	0%
Sodium 2636.5mg	0%
Total Carbohydrate 4.5g	0%
Dietary Fiber 1.4g	0%
Total Sugars 0.2g
Protein 131.1g	0%

Vitamin D 0IU	0%
Calcium 95.5mg	0%
Iron 14.4mg	0%
Potassium 1782.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 67.9%

Protein: 31.1%

Carbs: 1.1%