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How to cook eye fillet steaks

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.

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

Best cooking methods – Pan Fry, BBQ, Stir Fry

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.

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

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