SCOTCH FILLET STEAK

A FLAVOURSOME CUT WHICH IS SOLD WHOLE OR AS STEAKS AND IS PRIZED FOR ITS MARBLING. THIS CUT IS VERY VERSATILE AND CAN BE USED FOR ROASTS, STIR-FRIES OR SIMPLY ON THE BARBECUE.

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THE CUT

The scotch fillet is cut from the whole boneless eye of the rib. The cut has a slightly open grain and some marbling in addition to a strip of fat within the lean that runs through the length of the scotch fillet tapering slightly towards the chuck end.
 

HOW TO COOK

This steak is succulent, tender and full of flavour and is one of the most popular. The ribbons of fat that run through the meat keep it moist and tender while cooking. When pan frying, pat meat dry before cooking. When meat is wet it does not brown well. If you have thinly sliced your scotch fillet steak for stir-fry, coat with flour or spice mixture to keep moisture in and protect the beef while cooking. Try allowing space around your scotch fillet steaks in the pan as overcrowding can reduce the temperature and slow cooking. Sear over a medium-high heat turning only once. The general rule is to allow less time on the second side. Allow the scotch fillet steak to rest before serving, roughly one minute per 100g to allow juices to settle and fibres to relax for the most tender result.

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.
   
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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