How to Cook a Tenderloin Steak – No Fail Method!

Posted On: January 10, 2014

When it comes to steak, some people have the magic touch. They can simply look at the cut and intuitively know when to take it off the grill. Unfortunatley for 99.99% of humans who do not have this super power, we must rely on poking and prodding our steak. Well poke and prod no more, fellow Beetnik! In this particular post we’re going to discuss our very own grass-fed tenderloin steak and how to cook it just right. You may not be able to eyeball a piece of meat and call it like you see it, but we’re going to go over some ways you can cook a tenderloin and not be left with a too-rare or too-burnt piece of steak.

The tenderloin is a great cut of meat to test out your new found steak skills. First things first! Remove your tenderloin from the package and pay them dry. Some folks swear by leaving them out on the counter for about 15 minutes before cooking, raising their temperature a bit closer to room temperature.  (We often find that we’re so hungry we can’t wait that long, so to each his own!) Generously season the steaks with kosher salt.

While you’re waiting for your steaks to acclimate to the current climate, place your cast iron skillet on the stove top at medium. We want the pan to heat up – a seasoned cast iron skillet can really bring out some intense flavors in your beef. We want the pan to be medium-hot, not setting-off-the-fire-alarm-hot, but just hot enough so the steaks get a nice sizzle. Test the heat out by flicking some water into the pan. If it sizzles, you’re ready to go.

Place two tablespoons of oil into the pan. You can use whichever oil you perfer (canola, vegetable, coconut oil, etc.) – just make sure the oil does not burn. If the oil burns, the pan is too hot and you will have to discard the oil and begin again.

Add the steaks to the pan and let sit for 3-4 minutes. Don’t move them, squish them, poke them or stick them with your fork. Just let them sit and remember, grass fed beef tends to cook a bit faster than grain fed steak, so make sure to keep an eye on them as they cook. Turn the steaks over and admire the beautiful crust you just created (yeah, you did that!). Add a tablespoon or two of your favorite grass-fed butter and try not to swoon from the perfect smell combination of steak and butter! Let it sit for four minutes and check to see if they are cooked to your liking. Keep in mind, the 4 minute searing time is not set in stone. Watch your meat and use your best judgement.

There are a couple ways to test how done your meat is while you are cooking it. One method would be to pat the steak with your finger – it should resemble touching your cheek. Another way to check would be the finger test. has a great photo-set of this method – you can find it here.

photo from

Of course, you could always just use a meat thermometer! Rare should be 125, and medium rare falls between 130-135. For more info on the internal temperatures, follow this link.

Now that you have you perfectly done steak, pair them with your favorite vegetables (May we humbly suggest these delectable veggies?) and enjoy! Let us know how you fared while cooking up your beef tenderloin! Tag your culinary creations on Facebook and Instagram with @beetnikfoods and we may repost your pics! Bon appétit, ya’ll!





Find Beetnik in a store near you

Find us in stores

We love hearing
from our customers

Stay informed - Sign up for our mailing list

Get exclusive recipes, tips, health and food news, and coupons delivered right to your inbox.