London Broil

Sautéed Split Fillet

Sauteed+Split+Filet+2.jpg

Makes 4-6 servings.

In the past I avoided pan searing meat or poultry because I was concerned about calories and keeping the cooktop splatter free.  Instead, I would broil it. Then I purchased a splatter cover for my skillet, which partially solved the problem.  

INGREDIENTS:

  • 1½ pounds split fillet (London broil)

MARINADE INGREDIENTS:

  • 3 garlic cloves, finely chopped

  • 2 tablespoons Dijon mustard

  • 2 tablespoons extra-virgin olive oil

  • 1 teaspoon kosher salt

  • Freshly ground black pepper

  • 4 tablespoons lemon juice

PREPARATION:

  1. In a small bowl combine the MARINADE ingredients.

  2. Place the meat in a non-reactive dish such as Pyrex and coat the meat with the marinade. Cover with plastic wrap and leave in the refrigerator for as long as convenient.

  3. Bring the meat to room temperature.

  4. Heat a large cast-iron skillet over medium-high heat. Add the meat with the marinade, cover the skillet with the splatter cover and sauté for 5 minutes, turn over and cook for another 3 minutes.

  5. Turn off the burner, cover the pan with foil and let the meat rest for 2 minutes.  

  6. This timing is for medium-rare meat.

  7. Slice on a diagonal into ½ inch slices.

 
 

 

Split Fillet (London Broil)

Makes 4-6 servings.

For steak lovers this cut of meat is one of the leanest. It does shrink a bit after broiling or grilling, but it cooks quickly and is easy to slice as well as to serve.

This marinade also goes well with other cuts of meat.  

INGREDIENTS

  • 1½ pounds split fillet (London broil)

MARINADE

  • 2 garlic cloves, peeled
  • ½ teaspoon sugar
  • ½ teaspoon kosher salt
  • 1½ tablespoon Dijon Mustard
  • 1 tablespoon olive oil
  • Freshly ground black pepper

PREPARATION

  1. Coarsely chop the garlic on a cutting board. Sprinkle with sugar and salt. With a knife, crush into a paste. Combine the paste with the other ingredients. Coat the steak with the marinade on both sides and place in a non-reactive dish, such as Pyrex. Cover with cling wrap and refrigerate for a couple of hours. Bring to room temperature before cooking.
  2. Preheat the broiler or grill. If broiling cover the whole broiling pan, which comes with most ovens, with heavy foil.  Then make a large “shallow basket” with a piece of heavy foil, crimping it at the corners so that the juices do not spill out. Set the basket on the broiler pan.
  3. Place the meat in the basket and broil close to the heat source for 5 minutes on each side for rare meat.
  4. Remove from the oven and cover the meat with the existing foil for 2 minutes, so that the juices can flow back to the tissue (that’s if you like your meat rare).
  5. I like to cut the fillets into ½ inch slices.