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| Ingredients | How to cook scotch fillet steak

How to cook 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.

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

Best cooking methods – Pan Fry, BBQ, Stir Fry

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.

Nutritional information

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

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

  • Energy: 1000kJ
  • Energy: 238kcal
  • Protein: 30.18g
  • 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/food/M1073/full-alphabetical

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