How to Make the Perfect Pan Seared Beef Tenderloin Medallions
French · Medium · 20 min · 2 servings
These elegant beef tenderloin medallions are pan seared to a perfect golden crust and require minimal seasoning to let the exceptional quality of the meat shine through. It is a premium high protein dinner that feels indulgent yet takes only 20 minutes to prepare.
Why this recipe works
This Pan Seared Beef Tenderloin Medallions recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 20 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 480 calories with 46g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 400 g beef tenderloin cut into 4 medallions
- 2 tbsp avocado oil or vegetable oil
- 3 tbsp unsalted butter
- 4 sprigs fresh thyme
- 3 cloves garlic lightly crushed
- 1 tsp flaky sea salt
Step by step instructions
Step 1: Prepare and Dry the Medallions
Remove the tenderloin medallions from the refrigerator 30 minutes before cooking and pat them very thoroughly dry on all sides with paper towels. Season all surfaces generously with flaky sea salt and freshly cracked black pepper just before cooking.
Step 2: Sear in Hot Oil
Heat a heavy cast iron skillet over high heat until it is extremely hot and just beginning to smoke, then add the avocado oil. Place the medallions in the pan without crowding them and sear for 2 to 3 minutes without moving until a deep brown crust forms.
Step 3: Baste with Butter and Aromatics
Flip the medallions and immediately add the butter, thyme sprigs, and crushed garlic to the pan. As the butter melts and foams, tilt the pan and continuously spoon the hot flavored butter over the tops of the medallions for 2 to 3 minutes.
Step 4: Rest and Plate
Transfer the medallions to a warm plate and let them rest undisturbed for 5 full minutes before serving to allow the juices to redistribute throughout the meat. Spoon the remaining pan butter over the top before plating for extra richness.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- beef tenderloin → thick cut filet of beef sirloin for a more budget friendly option
- avocado oil → grapeseed oil or any high smoke point cooking oil
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not drying the surface of the meat before searing which creates steam and prevents the formation of a proper crust
- Moving the steaks around in the pan during searing which breaks the crust and results in uneven browning
Nutrition facts
Per serving: 480 calories, 46g protein, 0g carbs, 32g fat, 0g fiber.
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