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| Ingredients | How to cook scotch fillet

How to cook scotch fillet

A whole scotch fillet makes a great centre-piece for dinner, and it provides a substantial amount of protein to satisfy hearty appetites.

The cut

The scotch fillet has a tender, fine grain with some marbling and a small strip of fat running lengthwise. Whole scotch fillet is a well-flavoured roasting cut which carves into beautiful neat slices.

How to cook

Best cooking methods – Roast, Low n' Slow

Roast Method:

Preheat the oven to 200ºC. Do not roast any higher than 200ºC as the meat will shrink too much. Line a baking tray with foil or baking paper. Remove the beef from the refrigerator 1 hour before roasting and keep well-covered. All meat, especially larger pieces for roasting, will cook better if cooked from room temperature and not directly from the refrigerator.

If fast roasting, brown meat all over in a little oil in a frying pan first. Place the beef on a prepared tray and season with a little salt and pepper. Place herbs of your choice on top and secure with string or twine – but not a plastic twine as it will melt. Roast in the preheated oven for 1¼ hours. This should give you medium-rare to medium. Best results will be gained by testing with a meat thermometer. Internal temperatures for meat when cooked are: 60ºC medium-rare, 65ºC medium, 75ºC well-done. Meat thermometers can be found in most supermarkets today.

Stand the roast for 15 minutes before carving across the grain into thin slices. Reserve any meat juices for gravy or creams suggested by your recipe.

Additional tips: If your scotch fillet is more or less than 2 kilograms, allow 20 minutes per 500 grams for medium-rare meat. When calculating how much beef to buy, allow 150 grams (uncooked weight) per person. The beef can be roasted at 180ºC, but allow an extra 30 minutes cooking time.

Low n' Slow Method:

Trim and discard any fat and silvery sinew from the fillet. If your fillet is thinner at one end, neatly fold the end under itself to form an even thickness, then tie kitchen string along the fillet at 3cm intervals to keep it neat and cylindrical.

Mix the salt, pepper and dried herbs together. Lightly coat the fillet in olive oil, then rub it all over with the herb mix. Set aside at room temperature for 30-60 minutes. Heat the barbecue to a high heat: 30-40 minutes in advance for charcoal, 10 minutes for gas.

Put the beef fillet on the barbecue directly over a high heat and sear for 15 minutes, turning every 3-4 minutes, or until browned all over. Re-arrange the coals/turn off the middle gas burner and lower the gas heat to medium.

Put the fillet over the indirect heat, cover with the barbecue lid, then cook, turning once halfway through, until it reaches your desired finish: 10-15 minutes for medium-rare (the internal temperature should be 52-55°C when tested with a thermometer); 25-30 minutes for medium to well done (60-65°C).

Put the beef on a carving board, cover with a loose tent of foil, then leave to rest for 5-10 minutes. Remove the gratin and leave that to rest as well.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:

Scotch Fillet, Separable Lean, Fast Roasted (per 100g)

  • Energy: 1000kJ
  • Energy: 238kcal
  • Protein: 30.1g
  • Total Fat: 13.2g
  • Saturated Fat: 4.6g
  • Polyunsaturated Fat: 0.36g
  • Omega 3: 0.06g
  • Monounsaturated Fat: 4.0g
  • Cholesterol: 93.8mg
  • Sodium: 52mg
  • Iron: 2.4mg
  • Zinc: 5.0mg
  • Vitamin B12: 1.4ug
  • Vitamin D3: 0.38ug
  • 25-OH Vitamin D3: 0.16ug
  • Selenium: 6.6ug

Consider nutrition information of other ingredients added while cooking.

Source: www.foodcomposition.co.nz/search/M1150

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