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    You are in: Home / Recipes / South Beach Diet - Pepper Crusted Tenderloin of Beef Recipe
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    South Beach Diet - Pepper Crusted Tenderloin of Beef

    South Beach Diet - Pepper Crusted Tenderloin of Beef. Photo by Alethia

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    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    10 mins

    10 mins

    Manami's Note:

    The secret behind The South Beach Diet is the perfect blend of palette-pleasing foods and healthy ingredients. This was served to me in one Miami's, South Beach restaurants and it was just wonderful! It was really delightful and is easy to prepare! It is fabulous served cold - I brought some home and had it cold the next day and am hard pressed to tell you which way is the better.

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    Units: US | Metric


    1. 1
      Preheat the oven to 375°F.
    2. 2
      Bring water to boil in a small saucepan.
    3. 3
      Immerse the onions in boiling water for about 2 minutes, then shock them with cold water.
    4. 4
      Cut off the root tip of each onion and squeeze it out of the skin.
    5. 5
      Heat 2 Tablespoon of the olive oil in a large skillet over medium heat.
    6. 6
      Add the shallots and saute for 2 minutes or until tender.
    7. 7
      Rub the beef with olive oil.
    8. 8
      Combine the pepper, salt, garlic, rosemary and orange zest, if using, and pat the mixture on the beef.
    9. 9
      Increase the heat to high and sear the beef in the pan on all sides.
    10. 10
      Add the pearl onions and place the skillet directly in the oven.
    11. 11
      Roast until a thermometer reads 145 degrees for medium rare.

    Ratings & Reviews:

    • on March 29, 2009


      Very good! My husband really loved this one. I added an extra clove of garlic because we're garlic lovers. The orange zest really added a lot! Mushrooms would also be really good in this recipe. It doesn't take long in the oven to cook - just a few minutes. Additionally, a half pound of beef tenderloin each was enough for my husband and I and the calories are more like 450 a serving. We will be making this again.

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    • on July 29, 2012


      The flavors were a little powerful - but with lots of potential. Although I love garlic, I would not recommend increasing the amount. The flavors of rosemary and orange were really nice with the beef. Next time, I'll try just using the rub mix (with half the salt) and let it marinate... and skip the shallots part of this recipe.

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    Nutritional Facts for South Beach Diet - Pepper Crusted Tenderloin of Beef

    Serving Size: 1 (591 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 1366.3
    Calories from Fat 927
    Total Fat 103.0 g
    Saturated Fat 36.1 g
    Cholesterol 385.5 mg
    Sodium 2560.1 mg
    Total Carbohydrate 15.8 g
    Dietary Fiber 3.2 g
    Sugars 3.4 g
    Protein 91.1 g

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