How To Cook Veal Liver

Everyone's Talking About Liver!

Liver has been a hot topic this year, and despite having beef liver in my freezer for months, I never mustered the courage to cook it.

However, during the grand opening of our new Key Largo Publix yesterday, I spotted some fresh veal liver and decided to finally give it a try.

Veal or calf's liver, sourced from young steers, has a milder, sweeter flavor and finer texture compared to beef liver.

Although I didn't have grand expectations for the liver, I followed a recipe from The Fanny Farmer cookbook, took notes as usual, and snapped some photos. I hadn't planned to share it beyond my notepad.

source: Cunningham, Marion. The Fanny Farmer Cookbook. Bantam Books, 1979.

To my surprise, after enjoying just 4 ounces of conventional liver for dinner, I felt fantastic! I slept soundly for a full 8 hours and woke up feeling great.

Whether it was the protein, B-12, iron, copper, or a combination of all the nutrients in liver-of which there are many-I felt incredible and wanted to share the recipe with you.

Difference Between Veal and Beef Liver

While both beef and veal, also known as calf's liver, offer a nutritional punch, beef liver has a bolder taste and slightly tougher texture due to the animal's maturity.

Veal liver is more expensive than standard beef liver, but both are way less than buying a steak these days! I think it's worth it. The main difference is taste and the veal is less liver-y.

Veal liver is known for its tenderness and less beefy flavor than beef liver, making it a sought-after option.

Whichever you choose, animal liver is prized for its rich nutrient content, including protein, iron, copper, and vitamin B12.

Does The Liver Store Toxins?

In an article entitled Chicken Liver vs. Beef Liver: Battle of two Superfoods, fertility Dr. Robert Klitz, MD, answers the question: Does the Liver Store Toxins?

Ingredients

In traditional sautéed veal liver recipes, the liver is soaked in milk, then dredged in flour to create a crisp outer layer. I've skipped that step in this version.

But if you prefer a crispier texture, you can dip the liver in your favorite flour before cooking.

This recipe makes four 4-ounce portions.

• Calf liver or veal liver (it's the same thing)
• Milk (optional step)
• Yellow onions, thinly sliced
• Unsalted butter
• Kosher salt
• Black pepper
• Fresh parsley for garnish (optional)

See recipe card below for quantities.

To see the full list of nutrition from calf liver, check this out.

How to Cook Veal Liver and Onions

• Remove any silver membrane you see on the liver. It is a thin silver or whitish coating on parts of the meat. You can easily remove it with a small knife.
• Cut liver into 2-inch pieces, or smaller.
• Rinse the liver under cold running water and pat dry with paper towels.
• Place the liver in a bowl of milk to soak for at least 1 hour in the fridge.
• While the liver is soaking, heat two tablespoons of unsalted butter or oil in a large skillet over medium heat.
• Sauté the onions until soft and golden brown, stirring occasionally, about 10 minutes.
• Remove the liver from the milk when the onions are nearly cooked. Pat dry.
• Season both sides of the liver with salt and pepper.
• Melt 3 tablespoons of butter or oil over medium-high heat. Add the liver to the pan without crowding it. Cook for 2-3 minutes per side.
• Remove to plates and top with the sautéed onions. Season with salt and pepper.
• Garnish with chopped parsley and lemon wedges.

You can serve the sautéed liver as an appetizer or main course.

The USDA recommendation of cooking organ meats, including veal liver, to a minimum internal temperature of 160° F (71° C) is aimed at reducing risks.

What Seasonings Go with Liver?

While caramelized onions are a classic companion for sautéed liver, here are some other flavor combinations.

• Herbs: Thyme, rosemary, sage, oregano, tarragon, chives, parsley
• Spices: Garlic powder, paprika, black pepper, cayenne pepper
• Citrus: Lemon juice and zest
• Vinegar: Apple cider
• Fruit: Apples, pears, grapes, strawberries, figs (fresh or roasted)
• Sweets: Fig jam, onion jam, honey

Leftovers

Store any leftover liver and onions in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over medium heat before serving.

The Health Benefits of Calf Liver

Liver is the superstar of organ meats. 

It's not only rich in protein but also packed with essential vitamins, including vitamin A, B vitamins (like B12 and riboflavin), and vitamin D. 

Iron, zinc, copper, and selenium make it a mineral powerhouse. Plus, it provides a complete set of essential amino acids, which are the building blocks of protein. 

Collagen, the most abundant protein in the body, is also found in liver. It's essential for healthy skin, joints, and connective tissue.

Liver is one of the richest sources of Heme Iron which is highly absorbable and vital for preventing iron deficiency anemia.

Ancestral Supplements article: How to Find the Best Organ Meats for Your Diet in 2024

What to Serve with Veal Liver

Traditionally, liver dishes are served with something sweet.

For instance, foie gras, a decadent duck liver pâté, is often paired with fig jam and sweet bubbly champagne.

For beef and veal liver dishes, the caramelized onions serve as the sweet component of the traditional Liver and Onions meal. The champagne isn't necessary with this meal.

For today's plate, I also added a few strawberries on the side. They're in season now and irresistible! I warmed Roasted Baby Gold Potatoes and added them to the meal as well.

Try Ray Peat Carrot Salad as your mid-morning snack and follow up with this Liver Recipe for lunch.

Additionally, Crispy Roasted Cauliflower and Steamed Brussels Sprouts are other delicious options you could try.

Find more side dish inspiration by taking a look our collection of Vegetable Recipes.

Top Tips for Cooking Veal Liver

• Grass-Fed Meat: For the best results, look for beef liver from grass-fed animals if you have access to it. It's not always that easy to find it.
• Trim the liver: Clean and trim the silver membranes from the liver.
• Milk bath: Soak the liver in milk (or your favorite dairy alternative) to mellow out its strong taste.
• Dust with flour: I skipped this step, but traditionally, sautéed veal livers are dredged in flour before cooking.
• Season: Salt and pepper both sides of the meat before cooking.
• Cooking fat: I'm sautéing in butter. Alternatively, you can use coconut oil or olive oil.
• Crowding the pan: For even browning, don't crowd the pan.
• Overcooking: Overcooking liver results in toughness and dryness. When liver is cooked well, it should be slightly pink inside. If you overcook it, consider putting it through a meat grinder to make it into a paste like a pate or chopped liver.

Did You Get a Liver Buzz?

This month I'm trying to eat more protein.

I made this recipe, it tasted pretty good, and around twenty minutes after eating four ounces of liver, I felt surprisingly good, almost euphoric.

Pretty wild, right?

Naturally, I searched it up, and it turns out there's something called a Liver Buzz that people experience after eating nutrient-dense liver.

Give this recipe for Sautéed Calf's Liver a try.

I hope you feel great after eating it!

Try this recipe and let me know what you think in the comments below. If you're not a fan of beef liver, veal might be what you're looking for.

Recommended

• Air-Fryer Chicken Liver Recipe
• How To Make Liver Taste Great
• Homemade Beef Bone Broth
• Cajun Dirty Rice (has liver in it and no one will taste it)
• Old-Fashioned Chicken Soup
• Deli Chopped Liver
• Whole Foods Grass-Fed Chuck Steak