Beef liver and onions is an easy, tender, and nutrient-packed dish brimming with seasonings and aromatics. For liver lovers, this traditional comfort food recipe is a must-have. If you know, you know.

 

Eating internal organs, even from grass-fed animals, doesn’t turn on a lot of people. However, offal is an economic protein source. And an elite few know these often-neglected organs are nutrient-rich treasures. We know who we are.

Aside from protein, liver is packed with iron, zinc, and vitamins A, B6, and B12. So let’s take another look at this humble protein, shall we? While people just have liver with onions in the States, I grew up eating it with onions and tomatoes. So, the next time you go grocery shopping, add a pound or two of beef liver and whip up this easy, tasty, healthy recipe.  

What Makes the Best Liver

I know you’ve heard that beef liver is slightly bitter and tough. But with a few tips and a handful of seasonings, it will become one of your family’s favorites. What’s the trick?

First, soaking beef liver in buttermilk for at least 2 hours before cooking it helps get rid of a lot of the gamey bitterness. Personally, I like that flavor, but it’s an acquired taste. Second, don’t overcook it. The longer you cook it, the tougher it gets.

How to Make Beef Liver and Onions

The Liver

1. Rinse the beef liver, pat it dry, then put it in a medium bowl. Pour in enough buttermilk to cover it, and let it sit in the fridge for about 2 hours to tenderize it and eliminate any bitterness. (Photos 1-2)
2. Season – Remove the liver from the buttermilk and drain off the excess. Season the liver generously with salt, pepper, and Creole seasoning. (Photos 3-4)

1. Breading – Mix the flour, onion powder, garlic powder, and paprika in a shallow bowl. Then dredge it in seasoned flour. Shake off excess flour and set aside. (Photos 5-6)
2. Heat oil in a cast-iron skillet, then pan-fry the liver until browned, about 3 minutes each side. Avoid overcooking it, or it will toughen. Remove and set aside. (Photos 7-8)

The Onions and Tomatoes (Optional)

1. Onions – Wipe out the skillet and add oil or butter. Sauté the onions and thyme for 10-15 minutes. Then add the garlic and Creole seasoning, and stir for about 5 minutes. You could stop here and serve the onions with the liver or move on to the tomatoes. (Photo 9)
2. Optional – Add the tomatoes to the onions, and continue cooking for about 10 minutes. Add broth as necessary to avoid burning. Return the liver to the pan and cook for 2-3 minutes, just enough to heat it back up. (Photos 10-12)
3. Adjust for seasoning and salt, and serve with rice.

Recipe Tips and Notes

• Soak the liver in buttermilk for at least 2 hours in the refrigerator to tenderize it and enhance the flavor.
• If you don’t have buttermilk, you can soak the liver in water and the juice of a lemon or a tablespoon or two of vinegar. Drain and pat dry after soaking for at least 2 hours.
• Oil, butter, and bacon fat are all delicious ways to fry liver. I do love cooking up a side of bacon with this and using the bacon drippings to fry the liver. Hey, we only live once.
• Please don’t overcook the liver, or it will become tough like shoe leather. You want a hint of pink left on the inside.

Make Ahead and Storage Instructions

You can make liver ahead, but it tastes best hot off the stove. That said, don’t feel bad about making enough for leftovers because they’ll last a good 4 days in the fridge. Have you ever had a fast liver and onion sandwich for lunch? It’s amazing slathered with a little mayo and mustard.

What Goes With Liver and Onions

For a perfect meal experience, serve it with roasted or mashed potatoes. Try braised cabbage wedges and smothered green beans on the side for a hearty dinner. Enjoy!

More Nutrition-Packed Recipes to Try

By Imma

This blog post was originally published in April 2017 and has been updated with additional tips and beautiful photos.

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Prep: 5 minutes mins

Cook: 20 minutes mins

Marinating Time: 2 hours hrs

Total: 2 hours hrs 25 minutes mins

African, International, Southern

Optional (but delicious) Tomatoes

Beef Liver

• Rinse the beef liver, pat it dry, then put it in a medium bowl. Pour in enough buttermilk to cover it, and let it sit in the fridge for about 2 hours to tenderize it and eliminate any bitterness.

• Mix the flour, onion powder, garlic powder, and paprika in a shallow bowl, and set aside.

• Remove the liver from the buttermilk and drain off the excess. Season the liver generously with salt, pepper, and Creole seasoning. Then dredge it in seasoned flour. Shake off excess flour and set aside.

• Heat oil in a cast-iron skillet, then pan-fry the liver until browned, about 3 minutes each side. Avoid overcooking it, or it will become tough. Remove and set aside.

Caramelized Onions and Tomatoes

• Remove any burned bits from the skillet before adding more oil or butter.

• Add 2-3 tablespoons of oil or butter, followed by onions and thyme. Sauté for 10-15 minutes. Then toss in the garlic and Creole seasoning, and stir for about 5 minutes. Serve with the liver or move on to the tomatoes.

• Optionally, add the tomatoes to the onions, and continue cooking for about 10 minutes. Add chicken broth as necessary to avoid burning. Return the liver to the pan and cook for 2-3 minutes, just enough to heat it back up.

• Adjust for seasoning and salt, and serve with rice.

• You can replace the buttermilk with regular milk, or add a tablespoon of white vinegar for each cup of milk to replace buttermilk.
• If you don’t have 2 hours to soak the liver in milk or buttermilk, at least 30 minutes will help.
• Use cornstarch instead of flour for a gluten-free option.
• Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.

Serving: 240g| Calories: 526kcal (26%)| Carbohydrates: 58g (19%)| Protein: 45g (90%)| Fat: 12g (18%)| Saturated Fat: 5g (31%)| Polyunsaturated Fat: 2g| Monounsaturated Fat: 3g| Trans Fat: 0.3g| Cholesterol: 481mg (160%)| Sodium: 945mg (41%)| Potassium: 1008mg (29%)| Fiber: 4g (17%)| Sugar: 11g (12%)| Vitamin A: 30281IU (606%)| Vitamin C: 14mg (17%)| Calcium: 190mg (19%)| Iron: 11mg (61%)

Course: Main

Cuisine: African, International, Southern