Learn

| Ingredients | How to cook a whole beef eye fillet

How to cook a whole beef eye fillet

Arguably the king of beef cuts, the whole eye fillet is tender and flavoursome and sure to impress at any special occasion.

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

Best cooking methods – BBQ, Roast

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12, Zinc, Niacin (Vitamin B3), Phosphorus
  • Source of Iron, Omega-3 Fatty Acids, Potassium, Pantothenic Acid (Vitamin B5), Riboflavin (Vitamin B2) and Vitamin B6
  • Low Sodium
Nutrient Composition:

Eye Fillet, Lean, Fast-Fried (per 100g)

  • Energy: 833kJ
  • Energy: 199kcal
  • Protein: 29.4g
  • Total Fat: 9.0g
  • Saturated Fat: 3.62g
  • Polyunsaturated Fat: 0.37g
  • Omega 3: 0.16g
  • Monounsaturated Fat: 2.66g
  • Cholesterol: 80.8mg
  • Sodium: 45mg
  • Iron: 3.01mg
  • Zinc: 3.34mg
  • Vitamin B12: 1.97ug
  • Vitamin D3: 0.20ug
  • 25-OH Vitamin D3: 0.17ug
  • Selenium: 5.7ug

Consider nutrition information of other ingredients added while cooking.

Source: www.foodcomposition.co.nz/search/food/M1085/full-grouped

Related Posts

Back to learn

Inspiration

A tribute to the dumpling

Popular around the world, the dumpling itself is universal – China have jiaozi, Japan has gyoza, Italy has ravioli, Russia has pelmeni, Nepal has momo, Poland has pierogi, and Turkey have manti.

Read more

Ingredients

How to cook corned beef silverside

Corned silverside or corned beef is usually a piece of beef around 1 – 2kg which has been corned or cured in a salty brine using various seasonings. It is a delicious tender cut of beef and once cooked is best sliced and served with steamed vegetables and creamy mashed potato and is traditionally accompanied with a mustard sauce. Leftover corned silverside makes the most delicious cold meat sandwiches the next day, making this a very economical cut to use for family meals.

Read more

Inspiration

The best mince recipes for your family

Mince is a fantastically versatile ingredient, and you won't run out of dinner ideas anytime soon with these delicious beef and lamb mince recipes to feed your family.

Read more