SCOTCH FILLET

A WHOLE SCOTCH FILLET MAKES A GREAT CENTRE-PIECE FOR DINNER, AND IT PROVIDES A SUBSTANTIAL AMOUNT OF PROTEIN TO SATISFY HEARTY APPETITES.

WholeScotchFillet 330x330

NUTRIENT COMPOSITION

SCOTCH FILLET, RAW, LEAN (per 100g)
Energy (kJ) 649
Energy (kcal) 154
Protein (g) 19.8
Total Fat (g) 8.5
Saturated Fat (g) 3.7
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.112
Monounsaturated Fat (g) 3.0
Cholesterol (mg) 59.2
Sodium (mg) 45
Iron (mg) 2.1
Zinc (mg) 3.7
Vitamin B12 (ug) 1.5
Vitamin D3 (ug) 0.19
25-OH Vitamin D3 (ug) 0.132
Selenium (ug) 4.7
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   

THE CUT

The scotch fillet has a tender, fine grain with some marbling and a small strip of fat running lengthwise. Whole scotch fillet is a well-flavoured roasting cut which carves into beautiful neat slices. 
 

HOW TO COOK

Preheat the oven to 200ºC. Do not roast any higher than 200ºC as the meat will shrink too much. Line a baking tray with foil or baking paper. Remove the beef from the refrigerator 1 hour before roasting and keep well-covered. All meat, especially larger pieces for roasting, will cook better if cooked from room temperature and not directly from the refrigerator.

If fast roasting, brown meat all over in a little oil in a frying pan first. Place the beef on a prepared tray and season with a little salt and pepper. Place herbs of your choice on top and secure with string or twine – but not a plastic twine as it will melt. Roast in the preheated oven for 1¼ hours. This should give you medium-rare to medium. Best results will be gained by testing with a meat thermometer. Internal temperatures for meat when cooked are: 60ºC medium-rare, 65ºC medium, 75ºC well-done. Meat thermometers can be found in most supermarkets today.

Stand the roast for 15 minutes before carving across the grain into thin slices. Reserve any meat juices for gravy or creams suggested by your recipe.

Additional tips: If your scotch fillet is more or less than 2 kilograms, allow 20 minutes per 500 grams for medium-rare meat. When calculating how much beef to buy, allow 150 grams (uncooked weight) per person. The beef can be roasted at 180ºC, but allow an extra 30 minutes cooking time. 
 
diagram wholescotchfillet
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)   
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)  
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
  • LOW SODIUM (contains less than 120mg/100g)
 

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