Chef Tips: Choose This Cut Of Steak For A Lean, Protein-Packed Option
When choosing a cut of steak, we’re often told to look for good marbling. Fat means flavour, after all, as well as delivering a juicy, succulent piece of beef. But what if you’re looking for something leaner that still offers a good amount of protein and tastes great? Chef Simon Ball, who has cooked for athletes and celebs at the British Open and Dunhill Cup as well as judging the Great British Food Awards, suggests fillet steak for a lean option.
Fillet is “naturally high in protein and iron while being much lower in fat than richer cuts such as ribeye,” suggests Ball. A cooked fillet steak packs in around 26 to 31 grams of protein per 100 grams, with the same weight providing around 150 to 185 calories. So depending on the size of your cut, it’s a great option if you’re looking for something protein-dense but lean.
However, you do need to do a small amount of prep for the best results. “With fillet in particular, take a moment to trim away any sinew before cooking” Ball suggests. “It’s a small step that makes a real difference to the finished texture.”
How to cook fillet steak so it stays succulent and juicy
Lean steaks such as fillet need a gentle touch, warns chef Simon Ball, as they don’t have the fat content to protect them from drying out. “I like to give the steak a quick sear in a hot pan before finishing it in the oven for around four to five minutes for medium-rare, depending on the thickness,” he suggests. A medium-rare steak will be around 52 degrees Celsius — pull it off the heat at 50 degrees if you’re using a thermometer, to allow for carryover cooking.
Once the steak is cooked to your liking, don’t skip the resting time. “Allowing the steak to rest for several minutes lets the muscle fibres relax and the juices redistribute, giving you a far more tender, succulent result,” says Ball. Rest the fillet for five to 10 minutes before slicing and serving the steak.
What’s the best way to serve a lean cut such as fillet, which can often taste less robustly beefy than fattier cuts such as ribeye? “I love serving fillet with a classic peppercorn or béarnaise sauce, alongside simple sides such as grilled Mediterranean vegetables with pesto, crispy cabbage slaw, celeriac rémoulade, baby new potatoes or, if you’re feeling indulgent, triple-cooked chips,” suggests Ball. “Great ingredients, cooked simply and with care, will always give you the best results.”
