Steak and Fennel Sandwiches

Steak and Fennel Sandwiches Recipe
Photo: Randy Mayor; Styling: Cindy Barr
If you're keeping track of fat grams, this hefty sandwich provides about one-third of your day's needs. We suggest using a jarred canola-based mayonnaise if you would rather purchase the condiment.


4 servings (serving size: 1 sandwich)

Recipe from

Cooking Light

Nutritional Information

Calories 475
Fat 23.6 g
Satfat 4.2 g
Monofat 13.5 g
Polyfat 3.8 g
Protein 30.7 g
Carbohydrate 36.4 g
Fiber 3.4 g
Cholesterol 79 mg
Iron 4.2 mg
Sodium 794 mg
Calcium 70 mg


1/2 teaspoon ground fennel seeds
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
4 teaspoons olive oil, divided
3 cups thinly sliced fennel bulb (about 1 bulb)
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
8 teaspoons Homemade Mayonnaise
8 (1-ounce) slices ciabatta, lightly toasted
1 cup arugula


1. Combine ground fennel seeds, salt, ground cumin, and black pepper in a small bowl.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 1/2 teaspoon spice mixture and fennel; sauté 15 minutes or until fennel is tender and lightly browned, stirring frequently. Transfer to a bowl; wipe pan clean with paper towels.

3. Heat remaining 2 teaspoons oil in pan; sprinkle steaks evenly with remaining spice mixture. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Thinly slice steaks.

4. To prepare sandwiches, spread 2 teaspoons Homemade Mayonnaise onto each of 4 bread slices. Top each with one-fourth of beef, one-fourth of fennel, and 1/4 cup arugula. Top with remaining 4 bread slices.

Jackie Mills, MS, RD,

Cooking Light

May 2009
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