FILLET

LAMB FILLET HAS LITTLE CONNECTIVE TISSUE AND DOES VERY LITTLE WORK, RESULTING IN AN EXTREMELY TENDER CUT. 

Fillet 330x330

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THE CUT

The fillet, or tenderloin, is prepared from a side of lamb by removing the muscle in one piece from the underside of the short loin. Because it comes from an area that does very little work, it has virtually no fat or connective tissue making it the most tender cut of lamb. Delicate in flavour the fillet suits gentle quick, dry cooking methods to retain its juiciness.
 

HOW TO COOK

Remove the lamb fillets from the refrigerator and let them reach room temperature in a shallow dish. Lamb fillets need high heat to sear properly. Placing cold fillets in a hot pan lowers the temperature of the oil too much, too fast, and interrupts the searing process. Pat the fillets dry with a paper towel and season lightly. If using a marinade, drain meat and blot lightly with a paper towel. 

Preheat a heavy-based frying pan. It should be piping hot causing the meat to sizzle as it makes contact. Let the meat cook on one side until moisture appears, then turn. Bearing in mind this will vary depending on the thickness of the meat. 

Cook the lamb fillet for 10 minutes for medium rare to medium, depending on their thickness. If you prefer your lamb well-done, lower the heat to medium and cook the fillets another four or five minutes. Remove the fillets and place them on a plate. Cover the lamb fillets loosely with foil and allow resting for 5 to 10 minutes before serving.

 

NUTRIENT COMPOSITION

FILLET, RAW, LEAN (per 100g)
Energy (kJ) 486
Energy (kcal) 115
Protein (g) 20.5
Total Fat (g) 3.8
Saturated Fat (g) 2.2
Polyunsaturated Fat (g) 0.5
Omega 3 (g) 0.222
Monounsaturated Fat (g) 1.6
Cholesterol (mg) 68.5
Sodium (mg) 49
Iron (mg) 1.6
Zinc (mg) 2.2
Vitamin B12 (ug) 1.9
Vitamin D3 (ug) 0.02
25-OH Vitamin D3 (ug) 0.094
Selenium (ug) 5.0
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 LAMBFILLETTENDERLOIN
  • LOW SODIUM (contains less than 120mg/100g)
  • 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)  
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
  • SOURCE OF ZINC (contains at least 10% of the recommended daily intake for adults)
 

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