Beef Fillet

Name: Beef fillet, the British name for the most tender cut of beef, a long, narrow, mild-flavoured muscle from beneath the loin. It is called tenderloin in North America, and its centre is used for Chateaubriand and, in steaks, fillet steak or filet mignon.

Description

The fillet is the psoas major muscle, which does almost no work, so it is the most tender, and also the leanest and mildest, of beef cuts. It is also the most expensive, since each animal yields only a small amount. It is the cut used for Beef Wellington, tournedos, Chateaubriand, steak tartare and carpaccio.

Because it is so lean, the fillet has little marbling, so it can dry out if overcooked, and is often served rare to medium-rare, with a sauce or wrapped in bacon for added flavour and moisture.

Main nutrition value

Beef is a rich source of high-quality protein, highly absorbable haem iron, zinc, vitamin B12, selenium and niacin, with the amount of fat varying by cut. Fillet is one of the leanest cuts of beef, with relatively little saturated fat.

How best to be consumed

Fillet is cooked quickly, and not overcooked.

1. Sear steaks in a very hot pan for 2 to 4 minutes per side, then finish with butter, garlic and thyme, to a thermometer reading of 54 to 57°C for medium-rare.
2. Roast a whole fillet at high heat for 20 to 30 minutes, then rest.
3. Wrap in pastry for Beef Wellington, or serve thinly sliced raw as carpaccio or tartare, if very fresh.
4. Let cooked meat rest for 3 to 5 minutes before slicing, so it stays juicy.
5. Serve with a sauce, such as peppercorn, béarnaise or red wine, since the meat is mild.

Overconsumption could cause…

Fillet is a lean cut, but still red meat, and raw dishes carry extra risk.

1. Higher risk of bowel (colorectal) cancer with regular high intake of red meat, which the World Health Organization's cancer agency classifies as probably carcinogenic, so many health bodies advise keeping red meat to about 350 to 500 g (cooked weight) a week.
2. Food poisoning (E. coli, Salmonella, Campylobacter) from undercooked meat, especially minced meat and burgers where bacteria are mixed all the way through, so cook mince to 71°C and use a thermometer. This applies particularly to raw steak tartare and rare steaks that have been cut or minced.
3. Iron overload in people with haemochromatosis, an inherited condition, since the haem iron in red meat and offal is well absorbed.
4. Rich sauces and butter that add a lot of fat and calories.

GroupsBeefMammals (red meat)High proteinLow sodiumRich in zincFresh

Related foodsBeef TenderloinVealBeef SirloinBeef ShankBeef Flank SteakCorned Beef

Wikipedia — Tenderloin, used for origin, naming and history: https://en.wikipedia.org/wiki/Tenderloin