Equipment
Ingredients
Beef
- 2040 g beef tenderloin, whole
- 20 ml vegetable oil
- 10 g salt
- 5 g black pepper, freshly ground
Vegetables and Garnish
- 8 potatoes, peeled
- 15 ml olive oil
- 120 g green beans, trimmed
- 3 plum tomatoes
- 1 g sugar
- 60 ml black olives, pitted
- 7½ g basil, fresh leaves
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 1313 kcal
- Protein
- 88 g
- Carbohydrates
- 33 g
- Fat
- 91 g
- Fiber
- 7 g
- Sugar
- 2 g
- Sodium
- 941 mg
- Saturated Fat
- 34 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 40 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 289 mg
- Potassium
- 2236 mg
- Calcium
- 127 mg
- Iron
- 18.9 mg
- Magnesium
- 140 mg
- Phosphorus
- 798 mg
- Zinc
- 14.7 mg
- Vitamin A
- 28 mcg
- Vitamin C
- 35 mg
- Vitamin E
- 1.6 mg
- Vitamin K
- 20 mcg
- Vitamin B6
- 1.5 mg
- Vitamin B12
- 8.4 mcg
- Thiamin
- 0.39 mg
- Riboflavin
- 1.01 mg
- Niacin
- 13.0 mg
- Folate
- 80 mcg
- Water
- 422 g
Sources: USDA FoodData Central
Method
Preheat the oven to 230°C (450°F).
Season the beef tenderloin with salt and pepper, then rub the surface with vegetable oil in a roasting pan.
Roast the beef at 230°C (450°F) for 30 minutes.
Lower the oven temperature to 160°C (325°F) and roast for 30 to 50 minutes until the internal temperature is 52°C (125°F) for rare or 60°C (140°F) for medium-rare.
Boil the peeled potatoes in salted water for 30 minutes or until tender.
Drain and dice the cooked potatoes into 6mm (1/4 inch) cubes, then toss with olive oil and salt.
Boil the green beans in salted water until bright green and tender, then shock them in cold water and drain.
Blanch the tomatoes in boiling water until the skins split, then peel, seed, and dice the flesh.
Season the diced tomatoes with a pinch of salt and sugar.
Remove the beef from the oven and let it rest for 10 minutes before slicing thinly.
Arrange sliced beef on a platter, surround with potatoes and beans, and top with tomatoes, olives, and basil.
Chef's Notes
- For the most even cooking of the beef tenderloin, ensure it is tied with butcher's twine at regular intervals to maintain a uniform shape.
- Don't skip the resting period for the beef. This allows the juices to redistribute, resulting in a more tender and flavorful roast.
- When blanching the green beans, an ice bath immediately after cooking stops the cooking process and preserves their vibrant green color.
- Taste and adjust seasoning at multiple stages, especially for the potatoes and tomatoes, as they are the primary vehicles for the dish's overall flavor profile.
- For a more intense olive flavor, consider using oil-cured black olives instead of brine-cured ones.
Storage
Refrigerator: 72 hours — Store beef and vegetables in separate airtight containers.
Reheating: Gently warm beef in a 150°C (300°F) oven until just warm to avoid overcooking.
Troubleshooting
Beef is tough or overcooked
Cause: The roast was left in the oven too long or not monitored with a thermometer.
Fix: Slice very thinly and serve with extra juices to provide moisture.
Prevention: Begin checking the internal temperature 15 minutes before the estimated finish time.
Green beans are dull and mushy
Cause: The beans were boiled too long or not shocked in cold water quickly enough.
Fix: Cannot be fixed once overcooked.
Prevention: Prepare the cold water bath before starting the boiling process.
Cultural Context
Beef Tenderloin Niçoise is a sophisticated take on the classic Salade Niçoise, a traditional dish from the Nice region of France. While the original salad features tuna, this recipe elevates it by incorporating a prime cut of beef, offering a more substantial and elegant dining experience. It embodies the French culinary principle of showcasing high-quality ingredients with simple, fresh accompaniments.
