Cut of the Week - Eye Fillet
The Eye Fillet is one of the most prized cuts of beef available. This is because it is cut from the tenderloin, a tapered oblong of muscle found near the backbone. This muscle does little to move the animal and so it contains less connective tissue, making it very tender.
The Eye Fillet is also very healthy because it is so lean (a perfect option for those who love steak but are watching their weight). However, because it contains very little marbling (intramuscular fat), overcooking will result in tough and dry meat. Therefore, the Eye Fillet is a great cut to have rare or medium-rare.
The Eye Fillet is cut from the hindquarter of the animal, the psoas major. This muscle sits beneath the spine and is near the kidneys.
While the Eye Fillet is valued for being extremely tender, it has very little marbling. This is what makes beef juicy and flavoursome, so seasoning is important. Cover the meat in a layer of salt and pepper to enhance the beefy flavour. Dried herbs, such as Rosemary, or crushed garlic are also excellent ways to enhance the flavour of this cut.
Vegetable Pairing Side Dish
Complement the lean Eye Fillet with vegetables for very healthy dinner!
Mushrooms - provide a low-calorie mouthful but pack themselves a nutritional punch. Mushrooms are a good source of potassium, selenium and B vitamins; riboflavin, niacin and pantothenic acid. They are also a source of vitamin D.
Zucchini – is high in potassium. One cup of cooked zucchini provides over 15% of your recommended daily intake (more than what is found in some multivitamins!). It is also high in vitamin C which is important for maintenance of the blood cell lining, lowering blood pressure and protecting against inflamed arteries.
Carrots - are full of nutrients and have multiple health benefits. They score low on the glycemic index which makes them beneficial for people with diabetes or pre-diabetes. They contain beta-carotene which is converted to vitamin A in the body, promoting good vision and immune function.
Eye Fillet with Sautéed Mushrooms and Zucchini, and Baked Carrot
- 2x 150g Eye Fillet steaks
- 8 Mushrooms
- 1 Zucchini
- 2 Carrots
- Olive oil
- Pinch of Salt
- Pinch of Pepper
- Pinch of Rosemary
How to Cook Eye Fillets
- Allow Eye Fillet to come to room temperature for approximately one hour
- Season steaks with olive oil, rosemary, salt and pepper
- Pre-heat a large cast iron pan. Pour a small amount of oil into your pan. You will know your pan is hot enough if your steak sizzles when you put it in the oiled pan
- Reduce pan heat to medium and cook your Eye Fillets on one side for 5 minutes
- Flip the steaks and cook for another five minutes
- When ready, your Eye Fillet steaks should be brown and crispy on the outside
Tip: To test how well done your steaks are press down gently in the center of the steak with tongs or your finger. Well done steaks will feel firm and rare steaks will feel soft. Medium steaks will be in the middle.
How to Cook Vegetables
- Cut up carrot into fingers
- Place fingers on a baking tray and drizzle with olive oil and honey
- Bake the carrot for 20 minutes in an oven
- Chop up zucchini and mushrooms in equal sizes
- Sautee in an oiled pan for 8-10 minutes