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H3 Recipe: Valentine’s Day Surf & Turf

surf and turf



2 each Beef tenderloin, cut into 4 ounce portions, trimmed

1 teaspoon  Rosemary, fresh, chopped

1 teaspoon Thyme, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Crushed black pepper

Non stick pan spray


  • Preheat grill, cast iron skillet, or sauté pan.
  • Season filets on both sides
  • Lightly spray pan with non stick pan spray
  • Once heat source is hot, place filets on cooking surface, which ever you picked.
  • If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side. 
  • Then flip over and repeat.  This should achieve a medium rare filet.

Chef’s Note:  Remember that different thicknesses will determine cooking time.  If filet is really thick you may want to grill mark it and then finish cooking in the oven.  Medium rare reaches about 135 degrees internally.

Number of Servings: 2
Serving Size: 
1 filet
Fat Grams: 8



6 each 21/26 Shrimp, peeled, tails taken off and deveined

3 teaspoons Rosemary, fresh, chopped

3 teaspoons Garlic, fresh, minced

Pinch Sea salt

Pinch Black pepper, ground

½ teaspoon Olive oil

2 each Wood skewers soaked in water (to prevent burning)


  • Heat medium sauté pan until hot.
  • Spray pan with ½ teaspoon of olive oil or non stick pan spray
  • Skewer shrimp onto soaked wood skewers.
  • In medium bowl placed chopped garlic, rosemary and other seasoning.
  • Dip shrimp kabobs into seasoning mixture.
  • Sauté shrimp until shrimp is nice and pink and slightly curled up.
  • Then place with your favorite sauce and starch.

Chef’s Note:  Other seasonings could be added or replaced with the current seasonings here.  Lemon juice and dill would pair nicely or even old bay and lemon juice.  Season to your liking and enjoy!

Number of Servings: 2
Serving Size: 3 shrimp
Total Calories: approx. 40 depending on size you buy
Fat Grams: 3



1 each Shallot, chopped

1 clove Garlic, fresh, chopped

2 cups Veal or beef stock

1 teaspoon Thyme

1 tablespoon Parsley, fresh, chopped

1 each Bay leaf

5 each Black peppercorns

½ teaspoon Salt

Pinch White pepper

2 teaspoons Tomato paste, or low sodium soy sauce

2 tablespoons Corn starch

2 tablespoons Cold water, to mix with corn starch                                               


  • In medium sauce pan heat to medium high heat.
  • Saute shallots, and garlic until translucent and tender.
  • Then deglaze the pan with stock.
  • Add herbs and spices, and cook until reduced by half.
  • If color is desired add tomato paste or soy sauce. Let cook for additional 2 minutes.
  • Then make corn starch slurry, and slowly add while whisking into warming cream mixture.
  • Thicken until desired consistency.

Number of Servings: 4
Serving Size: 2 ounces
Calories: 35
Fat Grams:1

Click to view and download Garlic Mashed Potatoes recipe.

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