Seared Lamb Rump with Citrus Salad

A Juicy Iron-Rich Dinner That’s Fancy Without the Faff

Welcome to Plan4One, where we believe cooking for yourself is an act of self-care, not self-punishment. Tonight’s solo dinner is here to prove that a one-person meal can be every bit as luxurious as a dinner party spread—minus the awkward small talk and having to share dessert.

Let’s talk lamb rump. It’s tender, flavourful, and rich in heme iron (read: good for energy, mood, and those who often forget what they walked into the room for). Paired with a zingy citrus salad, you’ve got a plate that feels light, balanced, and deeply satisfying—kind of like the dinner version of getting eight hours of sleep and drinking your water. Only tastier.

🥩 Why This Works:

Lamb rump brings heme iron, zinc, and protein to keep you feeling full and fabulous.
Citrus fruits (orange, grapefruit, etc.) are vitamin C heroes that boost iron absorption.
Rocket or other peppery greens add antioxidants and bite, keeping the dish from feeling too heavy.
The combo of warm seared lamb and cold, juicy citrus salad = chef’s kiss.

🛒 Ingredients (Serves 1):

For the lamb:

150g lamb rump (trimmed if needed)
1 tsp olive oil
Salt and cracked pepper
½ tsp rosemary, oregano, or za’atar (optional)

For the citrus salad:

1 orange or grapefruit, peeled and sliced
Handful of rocket, baby spinach, or mixed leaves
1 tbsp red onion, finely sliced
1 tsp olive oil
½ tsp red wine vinegar or lemon juice
Optional: a few torn mint leaves or feta crumbles

🔥 Method:

Step 1: Season and sear the lamb

Pat the lamb rump dry and rub with olive oil, salt, pepper, and herbs (if using).
Heat a small frying pan over medium-high heat and sear the lamb for about 3–4 minutes per side until nicely browned. Reduce heat and cook another 2–3 minutes if you prefer it more well done.

Let it rest for 5 minutes, tented with foil, while you make your salad. Yes, rest time matters—this is your chance to wipe down the bench or scroll through dog videos.

Step 2: Build your salad

In a bowl, combine your citrus slices, rocket, and onion. Drizzle with olive oil and vinegar or lemon juice. Toss gently. Add mint or feta if you’re feeling fancy.

Step 3: Plate and serve

Slice the lamb against the grain. Serve over or next to your citrus salad. Pour any resting juices over the top for extra flavour.

🕒 Quick Tip:

Buy a twin-pack of lamb rumps and freeze one. They defrost quickly and make for a fast weeknight dinner when you don’t want to cook but also don’t want to eat cereal again.

💡 Variations:

No lamb rump? Try lamb backstrap, lamb leg steak, or even beef sirloin.
Add a spoonful of quinoa or couscous to bulk it out without much effort.
Want crunch? Toss in toasted almonds or pumpkin seeds.

Nutrition Notes (a.k.a. Why Your Body Will Love This):

Heme iron from lamb helps with energy, focus, and immune function.
Vitamin C from the citrus helps that iron do its job properly.
The healthy fats from olive oil and antioxidants from greens make this a low-inflammatory, nutrient-rich dish that tastes far more indulgent than it is.

Let’s be honest—if you served this to someone else, they’d probably ask for the recipe. But tonight, it’s just for you.

Feeling Good?

There’s more where that came from. Check out the other recipes in the Iron & Glow series on Plan4One for solo-friendly meals that are healthy, quick, and full of flavour (and occasionally smug self-satisfaction).

Enjoyed this recipe? Share it, pin it, or text it to your friend who says they “don’t know how to cook for one.” And don’t forget to subscribe for more healthy solo recipes that actually taste like something.