RED MEAT (STEAK)
INSTRUCTIONS – THIN STEAK
- Remove steak from the fridge and allow it to sit for about 20 – 30 min at room temp.
- Marinate steak with extra virgin olive oil and salt
- Warm up the oven to broil
- Broil one side for about four to six minutes
- Flip and broil the other side for four to six minutes
- Rest for 2 minutes, then slice against the grain to serve
INSTRUCTIONS – THICK STEAK
- Remove steak from the fridge and allow it to sit for about 20 – 30 min at room temp.
- Marinate steak with extra virgin olive oil and salt
- Warm up the oven to 200 ‘Celcius
- Heat an oven-safe pan so it is nice and hot. Preferably cast iron so that it may distribute the heat evenly.
- Place the steak onto the pan, searing one side till it is nice and brown. This should take about 3 minutes.
- Turn the steak over to the other side and sear the same.
- Carefully transfer the steak to the oven and cook it for eight to ten minutes. The time taken will depend on how well you want your steak cooked.
- With your meat thermometer, check the internal temperature. Medium-rare is 55–60°C; Medium is 60–65°C; Medium-well done is 66–69°C; And well done is 70–75°C
ADDITIONAL FLAVOURING
Pepper
Oregano
Smokey paprika
Herbs of your choice
CHICKEN (BREAST)
INSTRUCTIONS
- Warm up the oven to 200 ‘Celsius.
- Flatten the chicken breast so the maximum thickness is not greater than 2 cm.
- Rub some olive oil on both sides of the chicken
- Marinate with salt and pepper
- Place chicken breast on a foil or baking paper-laden tray
- Place in the hot oven and cook the breast for about 15 to 20 mins, or until you see the surface goes a light brown
- Check that the internal temperature is 74′ Celsius
ADDITIONAL FLAVOURING
When marinating with salt and pepper, add paprika and dried basil.
Thyme
Rosemary
Oregano
COLOURED FLESH FISH
INSTRUCTIONS
- Warm oven to 190 ‘Celsius
- Remove fish from the fridge and let it sit till it reaches room temp and no longer than 20 minutes.
- Place oil in the base of the baking dish
- For Salmon, place the skin down on the tray
- For Tuna, lay it down on the tray on either side
- Marinate with oil, salt and pepper
- Place in a warm oven and bake for 12 – 15 minutes
- Salmon is ready to serve when the internal temperature reaches 57 degrees Celsius.
- Tuna is usually served medium rare and cooked when the internal temperature reaches 51 degrees Celsius.
ADDITIONAL FLAVOURING
Lemon juice
Fresh chopped parsley
Herbs of your choice
Paprika
Dill
WHITE FISH
INSTRUCTIONS
- Warm oven to 200 ‘Celcius
- Pat the fish dry
- Put a light coat of extra virgin olive oil over the fish
- Marinate with salt and pepper
- Wrap fish in aluminium foil
- Place in a baking tray
- Place in a warm oven and bake the fish for 15 to 20 minutes
- Check to see that the fish is cooked through. You can check to see if it flakes easily with a fork.
ADDITIONAL FLAVOURING
Lemon juice
Fresh chopped parsley
Herbs of your choice
Paprika