There’s no better source of health-boosting iron than beef liver. Yet many people are unfamiliar with this kind of organ meat and therefore avoid it as part of their diet. There’s a common misconception that beef liver has a strong, bitter taste and is hard to stomach. This comes from it being a dish often served to children when they have taste buds that aren’t accustomed to more bitter tastes. As an adult, you should give it a try again to see if it’s more palatable to you now. Proper preparation and the right cooking method also go a long way in making it delicious rather than dreaded.
What is Beef Liver?
The liver is one of the biggest organs that comes from a cow, and it accumulates a lot of valuable nutrients and vitamins over time. Liver is mostly eaten for its nutritional benefits, but some people also find the rich and deep flavor makes it one of their favorite dishes. When cooked properly, the flavor is easy to enjoy even if you’re not the biggest fan of organ meats in general.
Most beef liver sold for cooking comes from a calf rather than a mature steer, but you’ll need to check the package to know what you’re buying. Sliced beef liver is the best to buy because it’s fully prepared for cooking with your preferred method. If you purchase a whole liver from a butcher, you’ll need to remove the membrane on the outside of the organ and slice it with a sharp chef’s knife into slices about as thick as your finger.
Is Beef Liver Nutritious?
Beef liver in particular is considered a nutritional powerhouse. Eating it even once or twice a month can help boost your diet’s nutrient profile, while you may be able to reverse anemia symptoms by eating it weekly. It’s considered one of the most nutrient-dense foods available.
You’ll find plenty of iron, Vitamin B12, copper, Vitamin A, and Vitamin C. Beef liver also provides selenium and zinc for brain and immune system health. There’s a lot of protein, with 20 grams in every 100 grams of beef liver. Yet at the same time, it’s low in calories and doesn’t contain as much saturated fat as other types of beef. That makes it one of the healthiest parts of the cow to consume on a regular basis.
Tips for Preparing Beef Liver for Cooking
Take your liver out of its packaging about an hour before you plan to cook it. Pat the organ meat down with paper towels and check it from any silver-colored membrane on the surface. The sliced liver has this membrane removed and won’t need any other prep than soaking.
Soaking Liver
Most people recommend soaking liver in milk or brine of salt and water for at least 30 minutes before cooking. This helps draw blood and other compounds out of the meat. It produces a less bitter and intense flavor, which makes it a good idea for people who aren’t the biggest fans of the taste of liver. If you love liver, you may find that you prefer cooking it without soaking it first. This is still perfectly safe, it’s just a matter of personal preference.
Dealing with Frozen Liver
If you buy frozen liver or freeze it after slicing, you can cook it directly from frozen. Simply add a few extra minutes to the total cooking time to compensate for the cold start. This liver will come sliced and prepared to cook, so there’s no need for trimming or cleaning. You can thaw the liver slices in their packages by placing them in the refrigerator overnight if you want to soak them before cooking.
Beef vs Calf Liver
Tender and flavorful liver comes from younger animals, so it’s best to look for calf liver. Beef liver is often sourced from younger animals while still having just a basic beef label on it. Look at the packaging for information on whether it’s mature or calf liver. If you’re buying a whole liver to clean and slice up, look for smaller pieces that are likely from younger animals. Both will turn out just fine if you soak the slices and cook them with care.
Recipe Variations
Avoid boiled liver recipes unless you’re planning to grind the meat and mix it up into pate. To boost the flavor of the cooked liver, try tossing some bacon in with your slices when cooking it on the stovetop. Chopped liver mixed with hardboiled eggs and eaten on pumpernickel bread is a great way to make a quick lunch or dinner that adds a lot of nutrients to your diet. For a simple dish, cook your liver with slices of yellow or sweet onion to bring out its natural flavor.
Different Methods of Cooking Beef Liver
A hot frying pan is the most traditional method of cooking beef liver, but you can also get great results by putting it on the grill or using your oven.
On the Stovetop
Pan sear the liver on a cast iron pan over medium heat for best results. You want to cook the liver slices without flipping them at first so the meat can set and firm up. Use an oil that can handle high heat or ghee for extra flavor. For liver sliced about ½ inch thick, you can expect to cook it between 3 and 5 minutes on each side. Remove from the heat when the juices are no longer red.
In the Oven
Baked beef liver is juicy and has an even level of doneness without drying out. Use a high heat level like 400 degrees F to quickly cook the liver. Use your favorite steak marinade on the meat for a few hours, then place it into a greased baking dish. Season the liver and bake it for about 20 minutes, or 30 if it starts out frozen.
On the Grill
The liver can stick to the grill and may fall apart if overcooked, so it takes a lot of attention and care to cook it this way. However, the smoky results are worth trying even if you rarely eat organ meat. Grease the grill grates well and use a position that provides indirect heat. Place the liver slices on the grill frozen if possible so they don’t cook too quickly. Let the first side solidify before attempting to flip the liver with tongs. Grill until the juices run clear, which takes about 5 minutes per side for a ½ thick slice.
What to Serve with Beef Liver
There are many dishes that complement and balance out the rich flavor of the cooked liver. Green salads with bitter ingredients and tangy dressings are one option, as are creamy and mild sides like pureed cauliflower, or mashed potatoes. Don’t forget some bread to soak up the juices, especially if you’re eating liver baked or fried with onions.
Conclusion
Incorporating more beef liver into your life doesn’t have to be a struggle. Learn how to cook beef liver the way you like it. Experiment with seasonings and side dishes to create liver dishes you can enjoy on a weekly to monthly basis for a more balanced diet.