This fried beef liver with onions recipe is a classic dish. Tender and flavorful if you're after the health benefits of offal, with simple ingredients, you'd be pleased to know that liver has the highest protein content of all organ meats.
The taste of liver can be an acquired taste, and this delicious recipe will mask the strong flavor. Can you tell I love liver? It's the density of nutrients that does it for me.
This recipe is perfect if you are on a Paleo diet.
This is an old-fashioned liver recipe, but you should try my other favorite ways to consume this iron-packed offal: Lebanese chicken liver recipe, this hidden liver meatballs recipe, or this liver loaf.
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Why make this recipe?
Healthy: high in vitamin A, folic acid, iron and zinc. Beef liver is one of the richest choline sources, according to WebMD. Choline is essential for brain function, liver health, muscle movement, cell structure, and metabolism, and is particularly important during pregnancy for fetal development.
Toned down metallic taste: If you follow the detailed instructions, you can hardly get that bitter taste of the liver in your mouth, which was what initially threw me off my entire childhood.
Quick: simple and easy: It can be made in less than 10 minutes with only a handful of ingredients, and it does not require an outstanding level of cooking skills.
Affordable: Liver is often more affordable than other cuts of meat, making it a budget-friendly protein option.
Overview of the ingredients
Liver: A good quality grass-fed beef liver that is sourced from your local farm or farmers market is best, but if it's not available, you can buy it from your butcher or your grocery store. Calf liver is generally milder in taste, and veal liver is even milder.
Whole milk: or buttermilk to soak the liver. Soaking the liver is the only thing that transformed
Onions: I prefer a yellow onion ( for a classic restaurant-style flavor).
Garlic: you can either crush some fresh garlic or use garlic powder.
Salt and ground black pepper: to season
Flour: Using all-purpose flour is the best way to create a crispy, golden-brown crust while the liver cooks, sealing in moisture and enhancing the flavor. You can make it gluten-free by using corn flour instead.
Paprika: or smoked paprika
Oregano: I used dried oregano; you can replace it with dried thyme or parsley.
Lemon juice: or lime juice, used as a finishing touch it adds a fresh, zesty flavor that brightens up the dish. It can help to balance the rich, intense flavor of liver.
Olive oil: I use regular olive oil to sautee, and leave the extra virgin for drizzling right at the end.
Salt: to season
Ground black pepper: to season
How to make liver and onions
Brief overview of the instructions
For better chances to get a delicious liver dish, make sure to full instructions of this recipe as well as the expert tips.
I've included a brief overview of the instructions as well as step-by-step photos:
Step 1- Start preparing the liver by removing the thin membrane with your finger and any tubes. Slice liver into thin strips.
Step 2- Run the liver slices under cold water then soak them in a small bowl with enough milk for 15-20 minutes.
3- Peel and cut the yellow onions into thin slices.
- Peel and slice garlic.
4- Over medium heat place a large skillet and drizzle with olive oil. Fry the sliced onions until golden brown. Add garlic and fry for another 2 minutes. Transfer onions to a large bowl.
Step 5- Place liver on a bunch of paper towels to remove any extra moisture.
-Season with salt and pepper on both sides.
-Coat the beef liver in the all purpose flour mixture containing salt, pepper, paprika and oregano.
Step 6- 7- Add more olive oil to the pre-heated pan in medium-high heat and fry the liver pieces for a good 2-3 minutes on each side.
And serve:
Important tips
It is best not to overcook the liver as the texture gets grainy, which most people don't appreciate and becomes a total turn off, it is done as soon as the juices run clear.
The secret to making liver more pleasant to taste is to load it with onions, garlic, spices and herbs.
Bring the liver to room temperature instead of cooking it straight from the fridge.
Use a large non-stick frying pan or a big cast iron skillet and only cook the liver pieces in batches to avoid overcrowding the pan.
Variations
To change up this classic liver you can keep the same ingredients but make an onion gravy, to do so, you can transfer the milk soaked liver straight onto the sautéed onions and cook it until done and a beautiful brown thick gravy has formed.
Serving suggestions
You can serve it with any of my high-protein side dishes, like this chickpea salsa salad, my simple and quick cottage cheese mashed potatoes, or this high-protein hummus recipe.
You can also serve it with boiled potatoes, naan bread or rice.
Storage
If you have extras, store them after cooling in an airtight container in the fridge for 2-3 days.
Reheat using low heat to avoid drying out the liver.
Frequently asked questions
Yes, you can freeze raw liver for up to three months. I recommend storing it whole rather than in pieces to better preserve its texture.
It's best to freeze cooked liver for a shorter period, typically up to 3 months. Be sure to cool it completely before freezing to prevent condensation, which can lead to freezer burn.
You can refrigerate liver for up to 1-2 days before cooking or freezing.
Yes. Freezing chopped liver may slightly alter its texture, making it a bit grainier when thawed.
Liver has a rich, earthy, and slightly metallic taste with umami notes and a hint of sweetness, complemented by a dense, smooth texture.
Let me know in the comments if you are a liver lover or if you belong to the liver haters club? I would love to hear from the liver fans how this recipe turned out.
Healthy Beef Liver With Onions ( recipe card)
Beef Liver With Onions
Ingredients
- 17 oz (500g) liver
- 1 onion large
- 1 garlic
- 2 cup whole milk
- 1 cup flour
- 4 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon oregano
- 2 teaspoon salt or to taste
- ⅓ teaspoon ground black pepper or to taste
Instructions
- Remove the thin membrane with your finger and any tubes. Slice liver into thin strips.
- Run the liver slices under cold water then soak them in a small bowl with enough milk for 15-20 minutes.
- Peel and cut the yellow onions and garlic into thin slices.
- Over medium heat place a large skillet and drizzle with olive oil. Fry the sliced onions until golden brown. Add garlic and fry for another 2 minutes. Transfer onions to a large bowl.
- Place liver on a bunch of paper towels to remove any extra moisture. Season with salt and pepper on both sides
- Coat the beef liver in the all purpose flour mixture containing oregano, paprika, salt and pepper.
- Add more olive oil to the pre-heated pan in medium-high heat and fry the liver pieces for 2-3 minutes on each side.
