Surf and turf

This robust surf and turf recipe is tasty and vibrant. It is super nutritious and satiating! 

The beef provides zinc, selenium, potassium, phosphorus, iron, choline, B12 and B6. The spinach fills in the manganese, magnesium, vitamin K and vitamin A. 

The mushrooms add copper and B5.  Asparagus provides folate and B1 and the prawns add some more protein along with choline, copper and selenium,


One serve provides 350 calories, 23 g protein, 6 g fat, 24 g of net carbs and P:E = 4.1.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 100 g (3.5 oz) beef sirloin steak
  • Scant amount butter or coconut oil for frying
  • 50 g (1.75 oz) prawns
  • Salt, pepper and chilli flakes
  • 1 clove garlic, crushed
  • 4 medium mushrooms, sliced
  • 100 g (3.5 oz) tomato
  • 100 g (3.5 oz) asparagus
  • 30 g (1 oz) each of spinach and rocket


  • Heat a non-stick frying pan to a medium/high heat, season steak well with salt and pepper and sear on both sides, the general rule is 3-4 minutes a side. If your steak is very thin or thick you will have to judge how long it needs to cook, place on a plate to rest.
  • Wash the pan and reheat, adding in some butter or coconut oil, season the prawns with salt, pepper and chilli flakes and pan-fry the prawns in the butter until they go pink, turning as needed. Add the garlic after you turn so it doesn’t burn. Remove prawns and set aside.
  • In the same unwashed pan, add a little more butter or coconut oil and lightly fry the mushrooms, tomato and asparagus.
  • Serve everything on a bed of spinach and rocket.

Suitable for 

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