Cut of the Week - Scotch Fillet Steak
Scotch Fillet Steak
By Sascha Hann
The Scotch Fillet steak is regarded by most as a juicy, tender steak. It is prepared from a Cube Roll, and has subsequent marbling from a middle seam of intramuscular fat. The marbling enhances the flavour and texture during the cooking process of the meat. As the meat cooks, the fat melts, which infuses the meat with delicious flavour.
Red meat provides a good helping of iron and iron is needed for many enzyme pathways and interactions within the body, especially ones involving energy, immunity, and storing oxygen. The scotch fillet steak is very versatile and can be grilled, broiled or sautéed.
Primal – Cube Roll 2244
The Scotch Fillet Steak is prepared from a Cube Roll primal. This is prepared from a Forequarter and consists of the M. longissimus dorsi and associated muscles underlying the dorsal aspect of the ribs.
As the scotch fillet steak is so tender, keeping it simple with seasoning is ideal. The marbled intramuscular fat gives plenty of flavour, so a serving of salt & pepper is simple, and won’t take attention off the delicious taste of the meat.
For those who love a crispy alternative: Adding a slice of butter to the pan prior to cooking brings an extra edge, which results in the steak having a crisp outer crust with a juicy inside.
Vegetable Pairing Side Dish
A good side pairing for this steak is mushrooms and broccoli, the mushrooms and broccoli compliment the steak once cooked, and are also an integral part of a healthy diet.
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.
Broccoli contains twice your daily requirement of vitamin C and contains a good amount of beta-carotene, folate, vitamin E and several B vitamins. Broccoli also contains high amounts of fibre (healthy bowel alert) and is low in calories!
Pan Grilled Argyle Scotch Fillet Steak with Sautéed Vegetables
Recipe for 2 servings
- 2 x Argyle Scotch Fillet Steaks
- ½ broccoli head broken into Florets
- 8 small button mushrooms chopped
- 2 cloves of garlic chopped finely
- 2x teaspoons of sea salt (shared between for steak & vegetables)
- 1 x teaspoon of pepper (shared between the steak & vegetables)
- 2 x tablespoon of butter (One for the steaks & one for the vegetables)
How to cook the perfect steak:
- Season the steaks with salt & pepper.
- Heat the pan before adding steaks. Ensuring maximum flavour and tenderness.
- If using butter, place the one tablespoon of butter into the pan.
- Place the steaks in the pan.
- Turn the steaks only once. The more you flip, the tougher the steak gets.
- Test the center of the steaks.
- Rare= soft to touch
- Medium = Springy
- Well – done = firm to touch
- Rest steaks for 2-4 mins before serving. This keeps the steaks juicy and tender.
How to Sautee Vegetables:
- Fry butter in another pan until melted
- Add the 2 chopped cloves of garlic to the pan & sautee for 1 minute
- Add the mushrooms & broccoli to the pan
- Season with salt & pepper and stir to coat
- Cook vegetables until tender and starting to turn golden brown, approximately 8-10mins
Once finished serve on preferred plate and enjoy!