Classic Beef Liver with Sauteed Onions is a comforting and nostalgic dish that combines the rich, savory flavors of beef liver with the sweetness of caramelized onions. This dish is simple to prepare yet incredibly flavorful, thanks to the buttermilk marinade that tenderizes the liver and the perfect seasoning of garlic, pepper, and salt. Ideal for a wholesome family meal, this dish is a perfect choice for those who appreciate the deep, robust taste of beef liver.
Full Recipe:
Ingredients
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12 oz beef liver, sliced
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1 cup buttermilk
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1 yellow onion, thinly sliced
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2 tablespoons olive oil, divided
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½ teaspoon garlic powder
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½ teaspoon black pepper
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½ teaspoon sea salt
Directions
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Prep the Liver:
Place the beef liver slices in a bowl and cover with buttermilk. Refrigerate for at least an hour, or overnight for best results, to tenderize the liver. -
Season the Liver:
Remove the liver from the buttermilk, pat it dry with paper towels, and season both sides with garlic powder, black pepper, and sea salt. -
Cook the Onions:
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the sliced onions and cook, stirring occasionally, until they are tender and golden, about 5-7 minutes. Remove and set aside. -
Cook the Liver:
Add the remaining olive oil to the skillet. Place the seasoned liver slices in the skillet and sear each side for 2-3 minutes, or until the internal temperature reaches 160°F (71°C). -
Combine and Serve:
Return the cooked onions to the skillet with the liver and heat for 1 minute. Serve immediately.
Notes
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For a gluten-free version, make sure all ingredients, especially buttermilk and other packaged items, are certified gluten-free.
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This dish can be served with a side of steamed vegetables, mashed potatoes, or a fresh salad for a complete meal.
Nutritional Information (Per Serving):
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Calories: ~250 kcal
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Protein: 30g
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Carbohydrates: 10g
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Fat: 12g
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Saturated Fat: 3g
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Cholesterol: 250mg
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Sodium: 400mg
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Potassium: 500mg
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Fiber: 1g
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Sugar: 3g
This Classic Beef Liver with Sauteed Onions is a deliciously comforting meal, offering a rich flavor and packed with nutrients like iron and vitamins.
The Buttermilk Marinade: Tenderizing the Liver
One of the key components of this dish is the buttermilk marinade. Soaking the beef liver in buttermilk for at least an hour (or overnight for the best results) helps tenderize the meat, making it more palatable and less likely to become tough during cooking. Buttermilk’s acidity breaks down the fibers in the liver, giving it a softer texture and making it easier to cook.
Additionally, the buttermilk imparts a subtle tanginess to the liver, which balances the deep, sometimes intense flavor of the beef liver itself. This simple step elevates the taste and texture of the liver, making it far more enjoyable for those who may be new to this nutrient-dense organ meat.
The Sweetness of Caramelized Onions
The sautéed onions provide the perfect complement to the savory flavor of the beef liver. When cooked slowly in olive oil, the onions become golden brown and tender, developing a natural sweetness that contrasts beautifully with the liver’s richness. Caramelizing onions is a simple process but requires a little patience to ensure they develop that deep, sweet flavor. As the onions soften, they add a complexity and depth to the dish, which makes it even more comforting.
In this recipe, the onions are cooked separately and added to the liver just before serving, allowing their sweetness to infuse the dish without overpowering the delicate flavor of the liver.
Cooking the Liver: Quick and Simple
Cooking beef liver is relatively quick, which makes it a great option for a fast and flavorful dinner. Once the liver has been marinated and seasoned, it’s seared in a skillet for 2-3 minutes per side. The goal is to achieve a crispy, browned exterior while keeping the inside tender and juicy. The internal temperature should reach 160°F (71°C), which ensures the liver is cooked through but still tender. Overcooking the liver can result in a tough, rubbery texture, so it’s important to watch the cooking time closely.
Using a combination of olive oil and the rendered fat from the liver ensures a crisp finish and a flavorful base for the liver to cook in.
Seasoning: A Simple Blend for Maximum Flavor
The seasoning for this dish is kept simple to let the natural flavors of the beef liver and caramelized onions shine. A sprinkle of garlic powder, black pepper, and sea salt is all you need to bring out the savory goodness of the liver. Garlic powder enhances the depth of flavor, while the black pepper adds a subtle heat. Sea salt helps to bring out the natural umami of the liver without overpowering the dish.
Serving Suggestions: A Complete Meal
Classic Beef Liver with Sautéed Onions can be served with a variety of sides to make a complete and balanced meal. Steamed vegetables, such as broccoli, green beans, or spinach, provide a fresh contrast to the richness of the liver and onions. A side of mashed potatoes adds a comforting, creamy element to the meal, balancing out the flavors and providing a smooth texture. For a lighter option, a fresh salad with a tangy vinaigrette can help cut through the richness of the dish.
Nutritional Benefits of Beef Liver
Beef liver is a powerhouse of nutrients, making this dish not only flavorful but also incredibly healthy. It is an excellent source of protein, iron, and vitamins like A, B12, and folate. Liver is known for its high iron content, which can help boost energy levels and prevent anemia. Additionally, the rich vitamin A content supports vision and skin health, while vitamin B12 is crucial for nerve function and red blood cell production. Including beef liver in your diet is a great way to support overall health and vitality.
Conclusion: A Nutritious, Flavorful Comfort Food
In conclusion, Classic Beef Liver with Sautéed Onions is a flavorful and satisfying dish that offers both comfort and nutrition. The tender, marinated beef liver, paired with the sweet, caramelized onions, creates a well-balanced meal that is both rich and delicious. This dish is quick to prepare, making it ideal for busy weeknights when you want a wholesome meal without spending hours in the kitchen. Whether you’re a fan of beef liver or looking to try it for the first time, this recipe is a great way to enjoy this nutritious organ meat in a comforting, simple way.