Beef tenderloin with sweet onion & rosemary jus

MASTER SKILLS

3

Prep 10 min

Cook 30 min

Serves 4

Scan to track your PersonalPoints™ for this recipe A delicious, easy-to-make main dish that’s impressive, low in Points®, and crowd-pleasing? Nope, not a unicorn, but beef tenderloin. This lean but melt-in-your-mouth cut is a splurge, so here’s a simple recipe for making the most of it.

3 garlic cloves, finely chopped 4 tsp finely chopped fresh rosemary, divided 1 lb beef tenderloin, trimmed 1 tsp salt 1 tsp coarsely ground black pepper, divided 1 tsp olive oil 1 large sweet onion, thinly sliced 1 cup beef stock

1. Preheat the oven to 425°F. In a small bowl, combine the garlic and 2 tsp rosemary. Pat the beef dry with paper towels. Cut about 8 slits (⅓ inch wide by ⅓ inch deep) all over the tenderloin. Stuff the slits with the garlic mixture, reserving any remaining garlic. Brush off any excess garlic from the outside of the beef. Season the beef with the salt and ½ tsp black pepper. 2. In a 12-inch nonstick ovenproof skillet, heat the oil on medium-high. Add the beef and cook until well browned on all sides, 5 to 7 minutes, turning occasionally. Remove the pan from heat. 3. Scatter the onions and the remaining garlic mixture around the beef in the skillet. Sprinkle with 1 tsp rosemary and ¼ tsp black pepper. Stir the onions with the pan drippings until coated. Transfer the skillet to the oven. 4. Roast until an instant-read thermometer inserted into the center of the beef registers 135°F for medium-rare, 25 to 30 minutes, stirring the onions twice during cooking. (The skillet handle will be hot.) Transfer the beef to a cutting board and let rest for 10 minutes.

5. Meanwhile, place the skillet with the onions on the stovetop. Stir in the stock, scraping up any browned bits on the bottom of the pan. Bring to a simmer over medium-high heat. Cook for 1 minute, then remove from heat. Stir in any juices from the beef and the remaining 1 tsp rosemary. Simmer the jus for 1 minute more. Transfer to a bowl or gravy boat. Slice the beef into 8 thin slices. Serve with the jus.

Per serving (2 slices of beef with about ¼ cup jus) 162 Cal, 6 g Total Fat, 2 g Sat Fat, 519 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 20 g Prot.

seafood

.101 .

There’s a reason it’s called the catch of the day. This low- or (for some) 0-Points® protein cooks in minutes, is loaded with vitamins, and is a blank slate for all kinds of decadent flavors.

FACTS

Helps maximize your intake of heart-healthy omega-3 fatty acids, a better-for-you unsaturated fat.

Comfortable at fancy dinners (loves to be dressed in rich, creamy sauces) and casual ones (a light spritz of lemon juice is all that’s needed).

Quick-cooking and well adapted to both the freezer and the pantry.

Shellfish are loaded with zinc and phosphorus, supporting immune function and regulating metabolic processes.

FIGURES

. salmon . #1

tracked fish in the WW app

3

oz

equals 1 serving of fish, shrimp, or shellfish

2

recommended number of servings per week,

per the American Heart Association

Pair it Crab and corn chowder with bacon . salmon over soba noodles with ginger dressing . crispy air-fried cod with tartar sauce

shop it

When buying salmon, you may have a choice

between farm raised and wild caught. Farmed salmon is paler in color and fattier. Wild salmon is leaner, darker pink, and usually more expensive. Because of the difference in fat content, the two types actually have different Points® values. (Wild is lower.)

Frozen seafood is a convenient, often economical option. It has the same nutritional value as fresh. In many cases, even fish being sold fresh at the store has been previously frozen — with shrimp, this is nearly always true. Frozen shrimp, as well as fresh, is sold in different sizes: e.g., 16 or 20 count, where the number refers to how many shrimp make up a pound.

prep it

Give shellfish like mussels and clams a quick scrub under cold water before cooking. Fish and shrimp should be pat dry with paper towels before seasoning and cooking. Fish fillets are sold boneless, but a few strays may turn up. Run your hand over the fish and, if you feel any little bones poking through, use tweezers to pull them out. Thaw frozen seafood in the fridge on a plate overnight, or place it in a resealable plastic bag and submerge in cool water for about 30 minutes.

cook it

BROIL .

GRILL .

PAN-SEAR .

BAKE .

Arrange an oven rack 6 inches from the broiler. Preheat the broiler. Line a sheet pan with foil. Arrange 4 salmon fillets, skin-side down, on the pan, spacing them at least 1 inch apart. Lightly coat the tops of the fish with cooking spray. Season with ½ tsp salt and ¼ tsp black pepper. Broil the fish until the outside is browned and the center is cooked to desired doneness, 10 to 15 minutes.

Off heat, coat a grill rack or grill pan with cooking spray. Preheat the grill to medium-high or the grill pan on high. Coat 4 pieces of fish with cooking spray and season with ½ tsp salt and ¼ tsp black pepper. Grill until grill marks appear and the fish releases easily from the grill rack. Turn the fish over and grill until desired doneness, 3 to 5 minutes.

Coat a 12- to 14-inch nonstick skillet with cooking spray and heat on medium-high. Pat 1 lb peeled, deveined shrimp dry and season with ¾ tsp Cajun seasoning. Working in batches if necessary, add the shrimp to the hot pan in a single layer and cook until the edges of the shrimp turn opaque. Turn the shrimp over and cook until just cooked through, 30 seconds to 1 minute.

Preheat the oven to 425°F. Coat a large baking dish with cooking spray. Arrange 4 fish fillets in the baking dish in a single layer and coat the tops with cooking spray. Season with ½ tsp salt and ¼ tsp black pepper. Bake until the fish is opaque in the center, 15 to 20 minutes, depending on the thickness of the fillets. Serve with lemon wedges.