How to Cook the Best Pan-Fried Beef Liver

Sharing is caring!

Lean how to cook the best pan-fried beef liver and a few simple tricks to make the most nutrient-dense food taste delicious. Easy to prepare, rich in flavor, and incredibly affordable, this pan-fried liver deserves a regular spot in your weekly dinner rotation.

If you’ve tried liver before and didn’t like it, chances are it wasn’t cooked quite right, and likely overcooked. This recipe is here to change your mind. Tender, juicy, and with a delicate taste, this pan-fried beef liver is the best and easiest way to bring essential nutrients to your plate without compromising on taste.

This recipe is simple, budget-friendly, customizable, and designed to help you fall in love with liver. No complicated steps or overpowering flavors. Keep reading to learn why you should eat liver and how to make it delicious.

Is Beef Liver Good for You?

Beef liver is a real superfood and the most nutrient-dense food. One portion of beef liver (~4 oz) provides you with:

• Calories: ~180 kcal
• Protein: ~24–26 g
• Fat: ~5–6 g
• Vitamin A: ~26,000–30,000 IU (over 500% of the RDA)
• Vitamin B12: ~70–75 mcg (over 1000% of the RDA)
• Folate (B9): ~200–220 mcg (50–55% of the RDA)
• Iron: ~5–6 mg (30–35% of the RDA for women, 70% for men)
• Riboflavin (B2): ~2.8–3.0 mg (over 200% of the RDA)
• Choline: ~350–400 mg (60–70% of adequate intake)
• Copper: ~12 mg (over 1000% of the RDA)
• Zinc: ~4–5 mg (35–45% of the RDA)

Because of its exceptional nutrient density, beef liver can be a powerful addition to your diet, and can often replace the need for synthetic multivitamins. It’s particularly beneficial for individuals with iron-deficiency (anemia), those recovering from illness, pregnant women, and growing children, all of whom may have increased needs for iron, B12, and vitamin A. You can read more about the benefits of liver and other organ meats in this post, and you can find more nutrient-dense animal foods to consume during pregnancy here.

Can children eat liver?

Liver is also extremely beneficial for babies (6+ months), toddlers, and children. Offering a small portion of liver weekly is one of the best ways to provide a natural boost of iron, vitamin A, and vitamin B12, which can help your kids grow healthy, strong and smart. Its naturally soft texture is usually well accepted by little ones, and introducing it early helps develop their taste for nutrient-dense foods.

I’ve been feeding my children liver weekly since they were around 6 months old, and to this day, it’s one of their absolute favorite meals!

How much liver should you eat?

Because of its high content of vitamin A, consuming too much liver can actually be harmful and lead to hypervitaminosis A. Adults shouldn’t consume more than 2 servings (each serving being ~ 4oz) of beef liver per week, whether babies and small children shouldn’t consume more than 1-2 oz of liver per week.

Note, however, that vitamin A toxicity is generally a result of high-dose Vit A supplements, and not occasional meals of liver.

How to Source and Clean Beef Liver

For the best quality and flavor, source liver from grass-fed, pasture-raised animals raised without hormones and antibiotics, whenever possible. You can purchase liver from local farms or at the grocery store.

You can buy fresh or frozen beef liver. To thaw liver out, place it in the refrigerator overnight.

Typically, beef liver is sold already cleaned and thinly sliced. You can trim away any visible connective tissue and veins, as well as the outer membrane (if present), and gently rinse the liver under cool water before cooking. Then pat it dry before seasoning or soaking.

If your liver has not been sliced already, you can slice it yourself using a knife. Slicing liver when still partially frozen will make it easier.

How to Prepare Beef Liver so it Tastes Good

Soaking the liver first

Soaking the liver before cooking is an optional but recommended step. It will help mellow out the strong liver taste and keep the texture soft.

You can soak the liver in milk (or buttermilk) for a sweeter, milder taste. Alternatively, if you can’t have dairy or prefer another method, you can soak the liver in diluted lemon juice or apple cider vinegar (1–2 tablespoons per cup of water). Soaking in lemon juice or apple cider vinegar gives the liver a subtle, fresh sourness that pairs beautifully with its natural richness.

To soak the liver, place liver slices in a shallow glass dish or container and cover with the liquid. Then place in the refrigerator for at least 30 minutes, up to 1 hour or more.

Coating the liver with flour

While entirely optional, lightly coating the liver in flour can create a crispier, more comforting texture. To keep the recipe grain-free and gluten-free, you can use coconut flour or almond flour. If you prefer, regular all-purpose flour works just as well. The thin coating helps protect the liver during cooking and adds a subtle crust without overpowering its delicate flavor.

If you prefer to skip this step, all you really need to make liver delicious is salt! I prefer to use unrefined natural sea salt such as Redmond Real Salt for the best flavor and health benefits. You can also add your favorite seasoning. I love using a touch of dry sage!

Avoid overcooking the liver

To cook liver to perfection, start by heating a generous amount of fat (butter, ghee, or tallow work best) until hot but not smoking. Add the liver slices to the pan and fry for about 2–3 minutes per side for thin (~¼ inch) pieces. Liver should be just cooked through and still slightly pink inside. Overcooking will make it tough and intensify any bitterness. To check for doneness, gently insert a fork into the liver and press lightly: if blood seeps out, cook for another minute or so. When properly cooked, the liver should feel soft and the juices run clear.

How to Cook the Best Pan-fried Beef Liver

Ingredients for pan-fried beef liver

• 1 lb beef liver, sliced 1/4 inch thick
• 2–3 tbsp butter, ghee, or beef tallow
• 1 cup milk or 1 cup water with 1-2 tbsp lemon juice or apple cider vinegar (optional)
• Sea salt, to taste
• 3 tbsp coconut, almond, or regular flour (optional)
• Seasoning of choice (optional): pepper, garlic or onion powder, smoked paprika, dried or fresh herbs (like sage, rosemary or parsley)

Instructions for pan-fried beef liver

1. Soak the liver (optional, see notes and post): Place sliced liver in a dish and cover with milk or with water and lemon juice/apple cider vinegar. Place in the refrigerator for 30 minutes to 1 hour.

2. Drain liver and pat dry well with a paper towel or clean cloth.
3. Coat and season the liver: Mix together flour (optional, see notes), salt and seasoning of choice in a shallow dish. Coat each slice of liver in the mixture on both sides.

4. Pan fry the liver: Heat butter, ghee or tallow in a skillet over medium-high heat. When the pan is hot, add the liver slices and fry for about 2–3 minutes per side, or until just cooked through.

5. To check for doneness, gently insert a fork into the liver and press lightly. If blood seeps out, cook for another minute or so, until no blood appears. Be careful not to overcook, as this can lead to a rubbery texture and a more bitter flavor.

6. Serve the liver immediately. Garnish with fresh herbs and/or lemon wedges if desired, and serve with your side of choice. I served our pan-fried liver with a side of mashed potatoes and fried onions.

Notes

• Pre-soaking the liver is optional, but recommended for a milder flavor and softer texture.
• Coating the liver in flour is also optional. It will give the liver crispier on the outside while keeping it more tender and juicy inside. If you want to skip the flour, just season the liver with salt and you choice of seasoning before frying.
• If you are new to eating liver and you’re still getting used to its strong flavor, serve the liver with fried onion, sauerkrauts or even mustard sauce to “cover” it up.

If you enjoyed this recipe, I’d love to hear from you. Leave a comment below and give it a 5-star rating! Let me know your favorite way to cook beef liver, too!

Related Posts

Organ Meats: List, Health Benefits, and Recipes

Nose to Tail Eating: Benefits and Recipes

Nutrient dense animal foods for pregnancy

The Benefits of a Grain-free Diet and What to Eat

Other Liver and Organ Meat Recipes

Super Tasty Beef Liver with Sweet Potatoes and Onions

Hidden Liver Meatloaf Recipe

Organ Meat Breakfast Sausage Recipe

Steak and Kidney Pie Easy Recipe (Grain-free, Gluten-free)

Slow-Cooked Beef Heart Stew in the Instant Pot

Beef Tongue Stew in the Instant Pot Recipe

Pin it for Later

How to Cook the Best Pan-Fried Beef Liver

Lean how to cook the best pan-fried beef liver and a few simple tricks to make the most nutrient-dense food taste delicious. Easy to prepare, rich in flavor, and incredibly affordable, this pan-fried liver deserves a regular spot in your weekly dinner rotation.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 1 hour hr

Cook Time 5 minutes mins

Course Main Course

Servings 4

Equipment

• 1 Cast iron or stainless steel skillet

Ingredients

  

• 1 lb beef liver sliced 1/4 inch thick
• 2-3 tbsp butter or ghee, or beef tallow
• 1 cup milk or water with 1-2 tbsp apple cider vinegar or lemon juice optional
• Sea salt to taste
• 3 tbsp coconut flour or almond, or regular flour (optional)
• Seasoning of choice optional: pepper, garlic or onion powder, smoked paprika, dried or fresh herbs (like sage, rosemary or parsley)

Instructions

 

• Soak the liver (optional, see notes): Place sliced liver in a dish and cover with milk or with water and lemon juice/apple cider vinegar. Place in the refrigerator for 30 minutes to 1 hour. Drain liver and pat dry well.
• Coat and/or season the liver: Mix together flour (optional, see notes), salt, and seasoning of choice in a shallow dish. Coat each slice of liver in the mixture on both sides. Alternatively, just sprinkle salt and seasoning on each side.
• Pan fry the liver: Heat butter, ghee or tallow in a skillet over medium-high heat. When the pan is hot, add the liver slices and fry for about 2–3 minutes per side, or until just cooked through. To check for doneness, gently insert a fork into the liver and press lightly. If blood seeps out, cook for another minute or so, until no blood appears. Be careful not to overcook, as this can lead to a rubbery texture and a more bitter flavor.
• Serve the liver immediately. Garnish with fresh herbs and/or lemon wedges if desired, and serve with your side of choice.

Notes

Pre-soaking the liver is optional, but recommended for a milder flavor and softer texture.

Coating the liver in flour is also optional. It will give the liver crispier on the outside while keeping it more tender and juicy inside. If you want to skip the flour, just season the liver with salt, pepper and you choice of seasoning before frying.

If you are new to eating liver and you’re still getting used to its strong flavor, serve the liver with fried onion, sauerkrauts or even mustard sauce to “cover’ it up.

Keyword beef liver