Beef Tenderloin

Name: Beef tenderloin, the North American name for the long, narrow, very tender muscle from beneath the loin, sold as a whole roast, or cut into filet mignon, tournedos and Chateaubriand. The British name is fillet.

Description

Tenderloin is the most tender cut of beef, and also the leanest and most mild, and it is expensive. A whole tenderloin is a popular choice for holiday and special-occasion roasts, since it cooks quickly, slices neatly and feeds a crowd. It is typically trimmed of its silverskin, and tied for even cooking.

The meat has little marbling, so it benefits from a flavourful crust, a sauce and care to avoid overcooking. The thinner tail end cooks faster than the thick centre, so cooks often fold it under or cut it off.

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. Tenderloin is one of the leanest cuts of beef.

How best to be consumed

Tenderloin is roasted whole at high heat, or sliced into steaks.

1. Trim the silverskin, tie the roast, season, and sear on all sides, then roast at 220°C for 20 to 35 minutes, to 54 to 57°C for medium-rare.
2. Let cooked meat rest for 3 to 5 minutes before slicing, so it stays juicy. A large roast should rest for 10 to 15 minutes.
3. Slice into medallions, and serve with a sauce, such as red wine, mushroom or peppercorn.
4. Wrap in prosciutto or pastry, or use for beef Wellington.
5. Use a meat thermometer, since colour is not a reliable guide to doneness.

Overconsumption could cause…

Tenderloin is lean, but still red meat.

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 if the roast has been tied, stuffed or tenderised.
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, butter and pastry that add a lot of fat and calories.

GroupsBeefMammals (red meat)High proteinLow sodiumRich in zincFresh

Related foodsBeef FilletVealBeef SirloinBeef ShankBeef Flank SteakCorned Beef

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