Beef fillet with couscous, green beans and red wine jus!

Beef fillet/ couscous and red wine jus
Beef fillet/ couscous and red wine jus
Spice rubbed fillet with red wine jus
Spice rubbed fillet with red wine jus









It has been a very good today. It’s the weekend so I had my son and husband at home the whole day, which is always good. But it’s school holidays as well, so my little sister, who’s just turned 15, has flown over for the week to spend some time with us. I know she won’t admit it but I think she’s visiting because she’s missed big sis’s food :). It’s been 4 months since I’d seen her. Tonight, she’s helping me make dinner.

On the menu, we have: Pan seared beef fillet with veggie couscous, sugar beans served with red wine jus and a side cabbage purée.

What do you need? Serves 4

– couscous.      – beef fillet

– veggies – sugar beans, horse radish, mushrooms, peppers( red/green/ yellow), onions( red and white), green beans, red cabbage.

– spices- mixed corns pepper, cinnamon, cayenne pepper.

– liquids- chicken stock, cream, orange juice, red wine, vinegar.


Lets get cooking!

1. Couscous- in a hot pot with oil add chopped onions and soften, then add chopped peppers, mushrooms,  green beans and combine. Then couscous, stirring it in, and add a cup of stock. Stir frequently. Add more stock if necessary. Takes 10-15 min to cook.

2. Beef fillet- dry rub with salt, pepper and cayenne pepper. Pan sear in a hot pan with olive oil, brown each side( 1-2 min per side) then deglaze the pan with a splash of orange juice, then take off pan. Cooking time, for medium rare 4-5 min. Then wrap with foil to rest). At least 5 min.

3. Red wine jus- in a pan, add a up of red wine, 2 tbs vinegar, 1/2 cup of stock and reduce until half of initial liquid. Then season with mixed corns pepper, 1/2 tsp of cayenne pepper, add salt to taste. Off the pan.

4. Red onion and cabbage purée-  My sister is cooking this component of our dinner. In a hot pan with olive oil, add red onions and soften, then add red cabbage and cook. In 2 min, add 1/4 cup of orange juice, salt and pepper, sprinkle some cinnamon. In another 5 min, add 50 ml of cream and take off pot. Blend into a smooth purée, season to taste.

5. Lightly boil sugar peas in salty water for 60 seconds, then off the pan onto a cold surface.

Then assemble and serve. Use the red wine jus and horse radish to accentuate your presentation.

Beef fillet & couscous
Beef fillet & couscous

My little sister cooked the purée and it was truly delicious, I’m a proud big sis tonight.

And Bon Appetit!





Author: preciousgarnett

I'm a multi-faceted young woman. I'm a proud mom to a now 8 year old 😜. I'm a daughter, I'm a sister and a friend to an amazing circle of powerful people ❤️ I'm a medical doctor, public health specialist currently in marketing I live food, from cooking to finding the best spots in town and in my travels for a good meal. Health, Fitness and Nutrition fanatic. I live by a few beliefs...: 1. Before I do anything whether related to food or not, I ask myself ' Is it worth the calories?' Whether literally or figuratively( i.e. Is the decision worth the stress, effort, investment) 2. What you put in must come out! If you don't let it out, it settles on your tummy and hips. 3. 'Everything happens for a reason'. I try reflect on situations I find myself in, whether by choice or not. And look for Lessons I'm meant to learn from them, in order to grow.

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