EYE FILLET

ARGUABLY THE KING OF BEEF CUTS, THE WHOLE EYE FILLET IS TENDER AND FLAVOURSOME AND SURE TO IMPRESS AT ANY SPECIAL OCCASION.

WholeEyeFillet 330x330

THE CUT

Eye fillet is an oblong shaped cut that spans between the short loin and the sirloin. It sits beneath the ribs next to the back bone and does very little work, ultimately making it an incredibly tender and succulent cut. It can be roasted whole or cut into steaks. 
 

HOW TO COOK

Eye fillet has a thin membrane called silverskin which needs to be removed if your butcher has not already done so. Use a sharp knife to carefully remove all the membrane. If left on, it will shrink during cooking causing the fillet to curl up.

For even cooking and attractive presentation, the meat should be as uniform as possible and tying the fillet, called ‘trussing’, is the key. Using individual pieces of kitchen twine, tie the joint firmly at 4-5 cm intervals, spaced evenly between each truss. Tuck the thinner tail of the fillet underneath and tie in place.
 

NUTRIENT COMPOSITION

EYE FILLET, RAW, LEAN (per 100g)
Energy (kJ) 582
Energy (kcal) 138
Protein (g) 21.2
Total Fat (g) 6.1
Saturated Fat (g) 2.4
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.106
Monounsaturated Fat (g) 1.7
Cholesterol (mg) 58.4
Sodium (mg) 39
Iron (mg) 2.2
Zinc (mg) 2.3
Vitamin B12 (ug) 1.8
Vitamin D3 (ug) 0.10
25-OH Vitamin D3 (ug) 0.124
Selenium (ug) 4.3
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.
   
diagram eyefillet2
  • 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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