EYE FILLET STEAK

BEEF EYE FILLET STEAKS ARE AN EXTREMELY TENDER AND FLAVOURSOME CUT OF MEAT.  EYE FILLET IS FAIRLY SIMPLE TO PREPARE AND ACHIEVES TOP END RESULTS.

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THE CUT

Eye fillet steaks are cut from a whole eye fillet, an oblong shaped cut that spans between the short loin and the sirloin. The muscle sits beneath the ribs next to the back bone and does very little work, ultimately making it an incredibly tender and succulent cut.
 

HOW TO COOK

Before you begin, remove the steaks from the refrigerator an hour before cooking to bring the meat to room temperature to ensure even cooking. Add seasoning of herbs and spices if you wish, however only add salt after cooking. If you add salt before cooking your eye fillet steaks, it can leech them of their natural tasty juices. If you choose to marinade your eye fillet steaks, don’t leave the marinade on for more than an hour as the acidity will ruin the texture. If you insist on using a marinade, then make sure it has an oil base. You can cook your eye fillet steaks on a medium-high hot skillet or grill. Make sure it is preheated and allow roughly 5 minutes on each side turning only once, preserving the flavours. And last but not least, allow your steak to sit at room temperature, covered loosely with tin foil for around 10 minutes before serving.

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.
   
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  • 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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